4x
New every 8th minute

A) 18-20/13-15 Cal SkiErg
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

B) 18-20/13-15 Cal Bike
12-15 Box Jump Overs
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

Front squat
4x4 - no pauses anymore this week.
RIR 1-2 on last set.

Metcon:
E2MOM for 4 sets
4 hang power clean
6 thrusters
8 frontrack lunges
RX: 50/35kg

Push press 3-3-3

Push jerk 2-2-2

5 rounds for time:
300m Skillmill Run
20 Sit-ups
15 Burpees
10 STOH 50/35kg
5 Chin-ups

TC 30min

4x5 Sots Press
- Rest as needed btw sets.

Work from an empty bar and work on keeping your elbows stacked under the bar and pressing in a straight line. This is a warm-up for the OHS and snatches.

Rowing progression VK 4/4
2x5min on / 5min off
Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

16 min EMOM
even 6 OHS 60kg/40kg
Odd 6 strict pull ups

2-3 min light cardio
1 min russian baby strech
1 min cobra to downdog
1+1 min forearm streching