Metcon (time)

4 Rounds, each for time:
800m run

Rest 3 minutes between sets.

C&J Complex with empty barbell or light weight: (10-15min)

1 Muscle clean +
2 High hang squat clean +
1 Push press +
1 Split jerk behind the neck with 2s pause at the catch

40min For quality:
600m Run @70% effort
6/6 Single arm turkish sit up
15 Air squat

60s Row @70% effort
60s Rest

RPE 2.5-3

RX:
EMOM15
1. 2-4 Bar MU or Ring MU
2. Max time L-sit hold (target +15s)
3. 8-12 Burpee
4. 15-20 Arch rock
5. Rest

Scaled:
EMOM15
1. 6-12 Pull up
2. Max time knee tuck hold (target +15s)
3. 6-10 Burpee
4. 15-20 Arch rock
5. Rest

PERFORMANCE
FOR TIME
50/40 Cal Bike/Row/Ski
-Immediately Into 10 ROUNDS
3-5 Strict Handstand Push-Up
5 Deadlifts @100/70kg
-Immediately Into
50/40 Cal Bike/Row/Ski

---

FITNESS
FOR TIME
40/30 Cal Bike/Row/Ski
-Immediately Into
10 ROUNDS
5 DB Push Press
5 Deadlifts @ moderate
-Immediately Into
40/30 Cal Bike/Row/Ski

• RPE 8
• Video: https://vimeo.com/858896197?share=copy

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 2-Rep Power Clean

50min in pairs

Hietsu / Sörkkä Run
Together

then

YGIG
10 MB Clean - 10 Sit Up
15m OH Lunge w/MB - 10 Hollow Rock
12 Lat push down - 10 Superman Rock

For Quality:
5 rounds of
Sled Push 20m
Sled Pull 10m
Weighted Strict Chin-up 3 reps
Row 500m

Record thoughts, weights and row times.

Deload.

16min x OTM
Bar Dip 2-10 reps
Broad Jump 2 x 10m,
Strict Ring Pull-up (with false grip) 1-10, rest 1min
Rest 1 min

Record any details.