Exakt 8,2km

8 intervals, new start every 6th minute 😎
Alternate between A and B.

Run 300m or 22/18 cal.

then

A.
2 rounds of:
6-8 box jumps
6-8 wallballs
6-8 weighted situps with wb

B.
2 rounds of:
6-8 Double DB power cleans
6-8 Double DB lunges
6-8 Double DB shoulder to overhead

Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
25 plate hops
10 gtoh with plate
5+5 plate halos
10 goblet squats
after 2 rounds some barbell prep for squat cleans and climb to starting weight

Weightlifting
3x3 squat cleans @60-70%
3x2 squat cleans @70-80%
3x1 squat clean @80%+
rest 1-2 min bwn sets

Metcon
3 rounds for time
240m run
6-12 c2b pull ups
12 goblet squats @16/24kg or 15/22.5kg db
target pace for 1 round 2.30-3.00 (target under 8min, cap 10 min)

Partner 30:00 Workout

0:00 - 10:00
Max 40m Single Arm Farmer Carries @32/24kg

10:00 - 20:00
Max Distance Row or Ski

20:00 - 30:00
Max Rounds of:
10 total DB Snatch @22,5/15kg
15 Double Unders
20 Air Squats

Each partner completes a full round at a time for the circuit

Extra: Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.

Deadlift ( deadstop )

2 x 2 @ 70%
2 x 2 @ 75%
Go Every 2:00
...into find 1 RM in fifteen minutes.

Back squats with pause
5x2 reps
- 3 sec pause at bottom
- add weight each set
- find heaviest Double of the day
- ask partner to count
- NO rebounce
- 2 mins rest
- improve on last week!

Penkki 3x8x70%

Sotilaspenkki käsipainoilla 3x10-15

Ojentajapunnerrus otsalta maaten 3x10-15

Pystysoutu käsipainoilla 3x25

Takaolkapääsoutu 5x20

AMRAP 10

10-20-30...Etc
Sit-ups
Box Step-ups 24"/20"

8:00 Snatch, Technique
9:00 Basic Endurance CrossFit

16:00 Snatch, Technique
17:00 Jerk, Technique
18:00 Basic Endurance CrossFit

Hs hold drills