3 x 10 min / 2min rest

1) 10/7 Cal Row - 8 T2B

2) 8 Shuttle Run - 4 Wall Walk

3) 10 Burpee - 10 x 2xKB FS

6 rounds for time

Row 1000m
10 shoulder press 40/30kg
10 push press 40/30kg
20 high pull 40/30kg

1 kierros=toinen soutaa ja toinen tekee liikkeet!

10min EMOM
5 Muscle snatch
TnG weights.

BMU & Pistol squat practise

EMOM8
1. BMU / drill
2. Pistol squats / drill

*small rep amounts - for practice not fatigue

5-10 Strict Ring Dip, 5 Weighted Pull-Up

10 Sets Alt. A) / B)

3min ON / 1min OFF

Part A)
12 KBS 24/16kg
10m + 10m Mixed carry (KB)
8 Strict T2B

-

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%

Practice the following:

1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 50%

21-15-9 reps for time
Burpee over the bar
Thruster 50/35

4 rounds for quality:

• 3 x overhead squat
• 6 x front squat
• 9 x back squat
• 12 x GHD sit-up or weighted sit-up

Work:rest 1:2. Use 70-80% of 1RM overhead squat. Using squat rack is recommended.

Back squat 10x10
rest 60sec. between sets, use same weight in all sets.