Accessory
3-4 Rounds
6+6 Db single arm bent over row (2220)
6 Tempo deficit push up (2220)
12 Plank pass-through
Hiki:12 Dual DB/Kb Front squat
Treeni: Machine 12 cal (increasing pace)

3 km row
3 km run
300 du

- you can split the reps and distances as you wish

tc 45 min

7min amrap:

• 10 sumo deadlift high pull (N 42,5kg / M 60kg)
• 10 push press (N 42,5kg / M 60kg)

Kippaamisen tekniikkaa 10min
(polvet kyynärpäihin, varpaat tankoon, leuanveto, rinta tankoon)

Superset x 8 rounds!
Snatch Pull x 2 reps
Rest :30
Straight Arm Band Lat Pull-Down x 10
Rest :30

• Last week here; increasing the snatch pull if possible.

EMOM x 16:00
Min 1: 30s KB Front Rack Reverse Lunges @ Double 24/16kg
Min 2: 30s Cal Bike/Row/Ski
Min 3: 30s KB Hang Cleans @ Double 24/16kg
Min 4: 30s Box Jump Step-downs @61/51cm

EMOM 11
min 1-5 – 5 Thrusters
min 6 - Rest
min 7-11 - 3 Thrusters

In pairs;
4 Rounds for time;
800m Run
6 Rope climbs
40 box jump overs

Run together otherwise ygig

30 Min Time Cap

deadlift 3x4

(1-2reps in tank)

For time:
50 total KB Goblet Lateral Box Step-overs total @32/24kg, 51cm box
EMOM: 10 Russian Swings

• This workout starts with Swings
• TIME CAP = 8:00