On the minute for 25min
1. 30s row for cal
2. 30s power clean & jerk @42,5/30
3. 30s bike erg / echo bike for cal
4. 30s thruster @42,5/30
5. Rest

DELOAD WEEK

A) Every 90s for 4 rounds
1. 8/side bulgarian split squat
2. 8 ring row + 8-12 push-up
3. 40m KB/DB farmer's walk

B) 3 rounds for quality
10 straight arm pull-down + 10s hold (last rep)
8-10 LU-raise

C) TABATA 8x 20s on / 10s off
Side plank hold (alternate R & L side)

For time: (8 rounds)
8-7-6...-1 DB Snatches, heavy
9 Pullups
30 Double Unders

400-m run
21 med-ball cleans
12 power cleans (47,5/70 kg)

Scaled WOD
3 rounds for time of:
150-m run/400m row
15 med-ball cleans
10 power cleans

Power snatch + overhead squat
3x 1+1 hi-hang power snatch + OHS @50-60%
3x 1+1 hang power snatch + OHS @60-70%
3x 1+1 power snatch + OHS @70-80%

10-8-6-4-2 reps for quality
Overhead squat @40-50-60-70-80% 1RM snatch

Unbroken sets, rest as needed between the sets.

Intervals, 2 rounds

AMRAP 6
400m Run
Remaining time:
6 Devils presses @ 2 x 22.5/15kg
6 Chest to bar pull-ups

– Rest 4:00 –

AMRAP 6
30 Double-unders
6 DB Front squats @ 2 x 22.5/15kg
6 Toes-to-bars

– Rest 4:00 –

Masters 45+ DB´S 20/12,5kg

20min amrap:

• 5 boksihyppy (N 60cm / M 75cm)
• 5 käsilläseisontapunnerrus
• 5 raaka rinnalleveto (N 42,5kg / M 60kg)
• 5 1-käden kahvakuulathruster(oik.)(N 16kg / M 24kg)
• 5 1-käden kahvakuulathruster(vas.)(N 16kg / M 24kg)

Deadlift 5x2

RPE 4 (2-4 reps in the tank)

Rest as needed.

For quality
3x 5 TNG power clean + 5 push jerk @40%
3x 4 TNG power clean + 4 push jerk @50%
3x 3 TNG power clean + 3 push jerk @60%