Back Squat 6x3x85%

3km Run for Time.
Kaivopuisto monument and back.
Run hard!

Easy pace cardio for 45-50 minutes

3 min: row, bike, ski, du's or 400m run
10-20 sec chin over bar l-sit hold
20-40 sec handstand hold
7 burpee
7 db power cleans (2 dumbbells)
7 hardened ring row
7 box jumps
14 jumping lunges or lunges with bodyweight

Run 400m,
15 Wallball

Sumo Rack Deadlift: 5-4-3-2-1-1-1-1+. Rest 2:00

• Pull the bar from below-the-knee height (stack on plates to achieve this)
• Option: Build to a challenging set of 3 if form permits.

EMOM x10

3 Power Snatch @60/40kg + 15-30 DU

RPE 3, not all out! These are on the same minute. You should have around 30sec to rest. Tailor the loading and rep scheme to fit your fitness level.

5sec pause back squat 5x3

Partner WOD for time:

run ~800m together (takkakuja kyltti)

then 8 rds (4 each)
10 WB shots
8 UB power cleans 40/30kg (no dropping)

then 8 rds (4 each)
10 lateral burpees over barbell
8 UB sumo DL high pulls 40/30kg (no dropping)

*if you drop the barbell 10 penalty burpees

Run ~800m together (takkakuja kyltti)

TC:30 min

Back Squats
5x50%
5x60%
2x10x65%
10+ x 65%

CONDITIONING

3 rounds for time:

21/15 cal Airbike
15 Hang Power Snatch 40/30kg
9 Bar over Burpee (Open 2019 Standard)

RPE 3 to 4