Every 5:00 x 5 sets
15 Calorie Bike/Rower/Ski
15 Double KB/DB Thruster
15 Double KB/DB High Pull

• Goal: You should have at least 2:00 of rest which will enable you to maintain your output throughout.
• Thrusters in 1-2 sets. High Pulls UB but challenging.

Hang squat clean + front squat
2x2+2 @60-70% 1RM clean
2x2+1 @70-75%
3x1+1 @75%+

EMOM x 35
1) ski
2) 20-30m prowler push
3) echo
4) 20-30m farmer carry
5) rest/ core

Aikaa vastaan:

• 90sek hyppynaru (single under)
• 50 askelkyykky (vuorojaloin)
• 50 etunojapunnerrus
• 50 istumaannousu
• 90sek hyppynaru (single under)
• 40 askelkyykky (vuorojaloin)
• 40 etunojapunnerrus
• 40 istumaannousu
• 90sek hyppynaru (single under)
• 30 askelkyykky (vuorojaloin)
• 30 etunojapunnerrus
• 30 istumaannousu
• 90sek hyppynaru (single under)
• 20 askelkyykky (vuorojaloin)
• 20 etunojapunnerrus
• 20 istumaannousu
• 90sek hyppynaru (single under)
• 10 askelkyykky (vuorojaloin)
• 10 etunojapunnerrus
• 10 istumaannousu

Every 90s x 7

3 power snatch (Start@ 65%)

5 sets of Bear complex
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead

10 to 1
Deadlift 100/70kg
Row for calories
For time

For time

5 rounds
200m run
1 power clean @ 80%

50 DB Hang Power Clean + Push Press @ 50/35
- Goal: TOUGH effort!

1A) WEIGHTED DIPS 3x2x80%
1B) DIPS 3x6
1C) PUSH UPS 3x10
1D) BROAD TRIPLE JUMP 3x2