40% x 5
50% x5
60% x5

2 Rounds of;
4 Min Row
1 Min rest
4 Mins AMRAP 100 double unders, 10 ab roll outs barbell
1 Min rest
4 Min bike
1 Min rest
4 Mins AMRAP 3 Wall climbs 30 sec ring support hold, 30 hollow rocks
1 Min rest

1RM in 20min:

3-position Snatch

Find your todays best in 20min. Snatch from hang, below the knee (hang) and floor.

48 minutes of : ( 2 rounds )

10 minutes Row @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*
10 minutes Bike @ 45 - 55 % FTP20
2 minutes bodyweight Pulling or Pushing movements*

• Pull-Ups, BMU, RMU, Push-Ups, HS Walk, HSPU, Wallwall etc..

22min

4-6 leuanveto/rinta tankoon
4-6 thruster 43/35/30/25kg
25cal laite

Tasainen ylläpidettävä vauhti

40-50 min of Basic Conditioning

Hr below 75 %

400 m row
Odd rounds: 1-5 strict ring pull ups, Even rounds 10 false grip ring rows + hold
400 m ski
Odd rounds: 1 min hollow hold, Even rounds 2 min on super man hold
1200 m bike / 1 mile assault / 200 m skill mill
Odd rounds: 1-5 strict ring dip, Even rounds 10 parallette push ups

Back squat
2x5
3x3

EMOM 12

1) 2 Wall walk + wall facing hspu

2) 20 DU

Push Jerk for load:
#1: 10 reps

10min 30s töitä/30s lepo

1. Thruster 35/30/25/20kg
2. Tuplanaruhyppy