Every running 4 minute x8 Deadlift (Rpe7)

1. Split box jumps x 3 o/v + 2 burpee x4
2. Ball side throw to wall x 8 o/v
3. Pendlay row + floor press x 8/8
4. Pull up x 3
5. Suitcase swing KB x14

AMRAP 36 min (RPE 7)

Loppuun ergolla parin kanssa vuorotellen
4x nosto 90% tehoille ja pito 5s. Noston kesto 10-15s.

REST DAY

Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

Jog 70-80 Minutes @ HR Zone 2-3

OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :45 Banded Ws w/:05 Hold*
MIN 2 - :45 SLOW Arm Haulers

60 Minutes @ HR zone 3

Use ergos as you like

Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&L

Strenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step down

rest 2 min

8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walks

target 3-4 rounds per set
Keep steady 80% effort pace

Accessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets

5x5 Overhead squat

14-minute clock:

2k Row

In the remaining time AMRAP:

25 Double-Unders
10 Burpees