PERFORMANCE
EMOM x 25 MINUTES
MIN 1 - 1-3 Rope Climbs
MIN 2 - 12-20 Burpees
MIN 3&4 - 10m Shuttle Runs
MIN 5 - Rest

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FITNESS
EMOM x 25 MINUTES
MIN 1 - 3-6 Strict Knees to Elbows or 3-5 Floor to Stand Rope
MIN 2 - 5-15 Burpees
MIN 3&4 - 10m Shuttle Runs

• RPE 7
• Video: https://vimeo.com/888982714?share=copy

Every 90s x 8
Alt. A & B

A) 3-3-3-3 Shoulder press V.3
B) 3-3-3-3 Chin up V.3

Huom!
Shoulder pressin voi ottaa maasta.
Osa voi aloittaa presseistä ja osa leuoista.

Skaalaukset:
Chin up->Kumppari tai low bar

4x
3min ON/2min OFF
alt. A and B

A) 30 Wall Balls
20 DB Snatches 22,5/15kg
+ Max Cal. on a machine

B) 20 Toes-to-bar
15 Hang Power Cleans 60/40kg
+ AMRAP of Bar Facing Burpees

RX
3 ROUNDS FOR TIME
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @60/50cm
12 Unbroken Deadlifts @85/60kg
Timecap: 14 mins

SCALED
3 ROUNDS FOR TIME*
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @ low
12 Unbroken Deadlifts @ light/moderate
RPE 7
Timecap: 14 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Bench Press

3 x 4 @ 92-95% 5 RM
4 x 2 @ 95-105% 5 RM

After Each Set Perform 4 Ring Row. Tempo 141

Go Every 3:30

Back squat
3x1r @ 95%
2min Recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 80%, 1r @ 90%

Deadlift
10-8-6 | 8-6-4
Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
Week 1 of 5
RPE 6

Jerk balance
5x3r @ 40-60% from best jerk
Go every 90s.

"Swedish" barbell routine. 😉

15min to work up for heavy 2 of Clean