Run 5 Km

Tuusula https://www.google.fi/maps/@60.3811195,25.0321827,15z/data=!3m1!4b1!4m2!6m1!1s1-JpNRnPXPDTcjZHGGG8XAe3CHM4

Järvenpää
https://www.google.fi/maps/@60.4854799,25.0771324,15z/data=!3m1!4b1!4m2!6m1!1s1ijdm2LruU5J1-K4qoHMSaPYQf7E

Back Squat
3-3-3-3-3
Rest as needed between sets. 2-3min is recommended.
Result is total weight of sets.
20min time gap.

30 Min EMOM
Alternate
1. 2 snatches @ 80%
2. 5 Strict pull ups / 1-3 strict ring MU

30-45min for Quality:

1) Row/Assault 30kcal
2) 10-20 GHD Sit-Up
3) 5-10 Wallball 2 for 1
4) 5-10 Strict C2B/Pull-Up
5) 10 2xKB Front Squat
6) 30-50 DU

Push press 3 x 6
Kaikki sarjat 70-80 % ykkösmaksimista

Tavoite: pyri tekemään sarjat vähintään samoilla kiloilla kuin viimeksi 5-sarjat

In pairs of two, amrap of
30 min 43 sec

43 overhead squat 42.5/30 kg
430 m row/ski or bike (bike is 860 m)
43 power clean 60/40 kg
43 double unders each
43 pull ups
430 m row/ski or bike (bike is 860 m)
43 deadlift 82.5/60 kg

For time
40 KB snatch 20/16kg (20+20 hang)
100 air squat
20 KB snatch 20/16kg (10+10 hang)

21-15-9 Deadlift 70/50kg
15-12-9 Air Squat

Scale if needed.

3 rounds for time

Run 400m
15 TTB

Run FAST. Scale if needed.

For time:
50 du
75 squat with plate 20/15kg
50 du