Run 400m
Farmer carry for 60secs

Repeat until you have completed 1200m of Farmer carry!

Lepoja

1-10-1-20-1-30

6 sets in total, try to get the 1´s as heavy as possible

5 min EMOM

Joka alkava min 10 m valakyykkykävely (tanko/ keppi)
5 tangon yli burpee

5 rounds for quality:

• 1 min wall climbs
• 1 min sit-ups
• 1 min burpees
• 1 min farmers' walk
• 1 min rest

"15-12-9
Power Clean (60/40)
Plate Push Up (20/10)
""40 doubles to start and after each set of Push-ups"""

Saturday

2 rounds of :

15m Handstand Walk
100x DU ; 50x attempts ; 150x SU
15m Handstand Walk
50x WBS 9/6 ; 6/3 ; 6/3
15M Handstand Walk
25x DL 100/70 ; 75/50 ; light weight

Power Snatch + Squat Snatch daily max

Power Snatch + Squat Snatch x 1+1+1 x 3 sets@90% of A

Front Squat x 5 reps x 6 sets@80%

Metcon (Time)
For time:
5-4-3-2-1 Burpee Ring MU's
50-40-30-20-10 Double Unders

5mins rest

Metcon (Time)
5 rounds for time:
5 Push Jerk@70/45kg
10 Box Jump@60/50cm (try to work with TNG box jumps)

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.