60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

4RFT
200m farmer carry with 2x20/2x15 plate
75 air squat

3x5 (83%)
Rest ~3min

45 min AMRAP

4 x 400 m juoksu (toinen juoksee, toinen lepää, kunnes kummatkin ovat juosseet 400 m)
4 x 400 m soutu
4 x 100 SU
4 x 50 ilmakyykkyä
4 x 20 burpeeta
4 x 10 leuanvetoa

5 rounds;
500m Row
Rest 1:00

• Pick a tough, but sustainable time, for all 5 sets.
• This is not a 500m max effort test.

30min (EMOM) 5 pullups, 10 pull pushups, 15 squats

Working in Pairs Ygig; 25 Min Amrap
Row Max Cal
Max Distance Kb front rack carry 2x32/24kg

Go heavy on the Kb even if scaling

Switch when needed

Score is total cals and laps on carry

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

25 Box jumps (60/50 cm)
15 Push presses with heavy dumbbells
12 Chest-to-bar pull-ups

10 Mins working on T2B technique