30:00 clock;
10:00 Max Distance Farmer Carry @32/24kg
10:00 Max Sledpush - Moderate load
10:00 Sandbag (zercher position) or Stone or DBall Carry on chest

• Goal is grinding work for the target time.

6rounds:

30s On / 30s Off
1) ski
2) shuttle run
3) sit up
4) DU

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀155-lb (70-kg) deadlift
85-lb (38-kg) clean
65-lb (29-kg) snatch

♂225-lb (102-kg) deadlift
135-lb (61-kg) clean
95-lb (43-kg) snatch

Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
♂Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

Teenagers
14-15:
♀85, 65, 45 lb (38, 29, 20 kg)
♂135, 95, 65 lb (61, 43, 29 kg)

Scaled Teenagers 14-15, Scaled Masters 55+:
♀Scaled wall walks| 75, 55, 35 lb (34, 25, 15 kg)
♂Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)

Masters 55+:
♀Scaled wall walks | 125, 65, 45 lb (56, 29, 20 kg)
♂Scaled wall walks | 185, 95, 65 lb (83, 43, 29 kg)

Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warm-up

A:
10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

6× 2min ON 2min OFF

A) Kalorit
B) 5 Thrusteria* 5 Leukaa/C2B

*Kevyt

30 Russian KB swings (16/24kg)
15 handstand push-ups

Scaled WOD
3 rounds for time:
20 Russian KB swings
10 push-ups from the knees

Clean and jerk 4x3x60-70%

20min AMRAP

6 Burpeeta
5 Raakariveä 45/35kg
25 Tuplaa/Sinkkua
6 Burpeeta
1 min tauko

Back Squat week 4 (16 mins)
3-2-1
- each set AHAP
- go for a PR if you feel strong today
- 3 mins rest btw sets
- 2-3 warm up sets before the 1st triple

Open prep 25.2