Ascending Ladder for 8 Minutes:
3 Power Snatch @ 52.5/35kg, 3 Toes to Bar
6 Power Snatch, 6 Toes to Bar
9 Power Snatch, 9 Toes to Bar
12 Power Snatch, 12 Toes to Bar

Continue adding (3) repetitions to each movement until time is reached.

Conditioning
4 Rounds:
500 Meter Row
30 x Abmat Situp
2x Rope Climb

Back Squat
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.

”Death by wall-ball + burpee”

• 1. minuutilla 1 wall-ball + 1 burpee
• 2. minuutilla 2 wall-ball + 2 burpee
• 3. minuutilla 3 wall-ball + 3 burpee
• jne…jne, niin pitkään, kunnes kierros ei tule enää täyteen

For Time:
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)

Shoulder press 5x4 AHAP

I go, You go:
3000m Row,
100 burbee box Jump,
2x Hikilenkki (molemmat juoksee).
Target under 40min.

5 rounds for time

Row 20/15kcal
50 DU

Scale if needed

Target <10min

RPE 3-4

5 rounds

Airbike 20/15kcal
10-20 GHD Sit-Up

RPE 2-3

This is easy, with moderate pace.

5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (10, 5kg)
1e) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories