Warm Up
5 min cardio, add speed each min
then 2 x
10 romanian deadlifts + 5 muscle snatch
10-15 v-ups
5/5 lateral box step up + 5 box jump, step down

Strenght
Deadlift 10-8 and 3x6reps@55-60-70-75-80% of 1rm
perform 3-5 sharp box jump right after deadlift set
rest 2-3 min bwn sets

Metcon
16 min amrap @treshold pace
4 wall walks
4 power snatch @60% of 1rm
12 pistol squats/weighted step back lunges
12 toes to bars / kte / v-ups

EMOM x 8 MINUTES
MIN 1 - 1 Rope Climb or 3 Strict Knees to Elbow
MIN 2 - 10 Alt. Back Rack Lunges
- Start with an Empty Bar and Build to Workout Weight.

RX
4 ROUNDS FOR TIME
400m Run / 500m row/ski/1000m bike
15 Power Snatches (43/30kg)

SCALED
4 ROUNDS FOR TIME
300m Run /400m row/ski/800m bike
15 Power Snatches (Light)
RPE 8
Timecap: 16:00

Emom 30

1) 10-20 Seinäpalloa
2) 1-10 Leukaa/ C2B/MU
3) 30s Tuplia tai sinkkuja

RX
FOR TIME
100 Front Squat (52/35kg)
150/125 Cal Row/Bike/Ski
300 Double Unders
Partition reps and movements in any order to complete all work.

SCALED
FOR TIME
100 Front Squat (Light)
125/100 Cal Row/Bike/Ski
400 Single Unders
Partition reps and movements in any order to complete all work.
Timecap: 25:00
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Jog (Nasal Breathing Only)
-Rest as Needed b/t Sets-

hs hold practice

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for quality ~25min
1) 10-30s hs hold
2) 10-20 banded pull apart
3) 10+10 Db row
4) 5+5 windmill
5) 10-20cal machine

AMRAP 15

Max Reps Bench Press @ 70% BW ( when fresh 10+ )
30 Air Squats
8 Line Over Burpees

IGYG

Score : Total receptions of Bench Press

PERFORMANCE

4 ROUNDS FOR TIME
400m Run / 1+½ Stairs
15 Power Snatches (42,5/30kg)

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FITNESS

4 ROUNDS FOR TIME
300m Run / 1 x Stairs
15 Power Snatches (Light)

• RPE 8
• Cap: 16:00
• Video https://vimeo.com/919079714?share=copy

5rounds:
10/8cal row
12 ttb
10/8cal row

rest 2min between sets

Target under 2min / scale rep scheme if needed / kiihtyvä tahti viimeiset vedot päivän nopeimmat, ttb unbroken tai max kahteen osaan.

50 min @ HR zone 3 ( Green )

Any Machine 55/40 Calories
18 Reps Bicep Curls, alternating
1-2 Rope Climbs