Box Squat

5-5-5-3-3-3

Send Off 3:00

Push Jerk
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
- Option: Practice 5 x 5 or similar.

Run 300m
10 Pull Up
15 Push Up
20 Air Squat
wear a west

5-7 bar MU
400m Run

TC 16 Mins

Bulgarian split squat
4x6+6 (vika sarja tiukka)

54min (+20min)
6 min Row
6 min Sled push/pull
6 min: 12 Kb snatch + 4 Turkish get up + 12 Sit up
6 min Jog (easy pace)
6 min Row
6 min Sled
6 min: 12 Kb snatch + 4 Turkish get up + 12 Sit up
6 min Jog
6 min Row
Extra 20 min Jog

Rpe 3-4

4x
9min ON/3min OFF

A) AMRAP of
10/7 Cal. "Bike”
2 Rounds of Cindy

B) AMRAP of
30 Double Unders
15 KB Swings 24/16kg
12 Goblet Squats

C) 20/15 Cal. Row
5 Devils Press 2x22,5/15kg or 5 Sandbag over shoulder

D) 7 Deadlifts 100/70kg
7 Handstand Pushups
7 Toes-to-bar

Wod
Treeni
4 rounds for quality
3 Strict c2b
6 leg raise (dip bar)
12/10 cal row

Hiki
12 min amrap
3 Strict pull up
10 sit up
5+5 db hang clean and jerk
12/10 cal row

Hang Power Clean
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,2,1,1,1
- Power Clean 1RM performed on 18/03
Option: Work on technique doing 4-6 reps each set

EMOM x 8

1) 10-16 curtsy lunge
2) 5-15 push up