4 rounds, each for time
9 double DB hang squat clean 2x22,5/15
6 shuttle run

You go / I go full rounds
*1x shuttle run is 7,5+7,5m

Warm up
2 rounds
2:00 ergo
10 inch worm
10 banded good mornings
5+5 One leg RDL with DB
5+5 One arm DB Strict Press
5+5 One arm DB Thruster
:30 hanging

20:00 to establish max meters on
a machine of your choice.

25min laadukkaasti

8-10 Delfiini soutulaitteella tai renkaissa
10-15 Takareidet soutulaitteella
6+6 Lantionnosto yhdellä jalalla
8+8 Sivutaivutus kuulalla
10-15 Pallon heitto seinään kupissa
1-2min Kevyt kone

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

AMRAP 12:
9 Box Jumps
6 Chest to Bar Pull-ups
3 Power Snatches 60/40kg

Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP @ RPE 9
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg.

Week 4 of 6

Build up to a heavy 4RM Deadlift
+
2x8 @75-85% of 4RM

AMRAP 45
2 Rounds of CINDY
+
25/18 Cal.
+
2 Rounds of
6 Single Arm Devils Press
12 Box Jumps
18 KB Swings
+
300m Run
30 Wall Balls

ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Overhead Squats @43/30 kg
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Overhead Squats @50/35 kg
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Overhead Squats @60/43 kg
*If the OHS is not an option, change to Front Squat.

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.