7 Min Time Cap Women
6 Min Time Cap Men

500m SkiErg
500m Row Erg
1000m BikeErg

Every 5:00 x 4 Sets
400 Meter Run/Row/Ski or 1 x Stairs
9 Power Snatches @52.5/35kg
12 Kipping Pull-ups

• Rx+: 12/15 Reps each + C2B Pull-ups

EMOM x 16:00
Minute 1: 10 Deadlifts @100/70kg
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats @50/35lbs per hand
Minute 4: 60s Easy Recovery (walk, row)

• Goal: All intervals should be tough, but done in 20-25 seconds. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.

Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 8 reps each movement. Rest 2:00.

Rx: 60/42.5kg

• Scale to go unbroken!

A)
Floor Press in Bridge
1RM in 10 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1....
- Option: Heavy 5 in 6 sets.
- Use strongest grip position

B)
DB Rear Foot Elevated Split Squats
Build to a 5RM in 4-6 sets. Rest 2:00
- Start on the non-dominant side for all sets.
- Option: Focus on technique performing set of 4-5 with light weight or bodyweight.

A)
Sumo Deadlift
Build to a 1RM in 9 sets. Rest 3:00
- Sets of 5,4,3,2,1,1,1.....
- Option: Focus on technique performing sets of 3.

B)
Farmer Carry
Max 30m carries in 8:00
- Go heavy here, not rushed and light

C)
Prone Banded Hamstring Curl
100 Reps. Rest as needed.

3 rounds
5-4-3 clean pull @80-100% 1RM clean
10-12 alt. DB shoulder press with hold
10-15 banded biceps curl

Pull-ups 5x5, AHAP

DELOAD WEEK

On the minute for 24min
1. Easy bike erg / echo bike
2. 8-15 toes to bar + air squat
3. Rest
4. Easy row
5. 10-20 push-up + double KB deadlift 2x24/16
6. Rest

3 x alkavalla 4 minuutilla

8-12 rengassoutu
6+6 1-jalan maastaveto käyntiasennossa