For time:

1,6km Run
20 Rounds of ”Cindy”
1,6km Run

Snatch from the block, above the knee.

8x2 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5

5x5min (2min rest)

A) In 2min: Row 500/400m + ME Burpee over Rower
Rest 1min and repeat

B) EMOM 5
8 Burpee + 8 Wall Balls

C) 1min SkiErg
1min rest
1min Assault Bike
1min rest
1min Row

D) In 2min: Run + ME Squat
Rest 1min and repeat

E) 5x
40sec ON/20sec OFF
Double Box Jump Overs

For against Heart rate (moderate level)
3 Rounds

1000m Jogging
10 unbroken Back squats (advance challenge bodyweight)
5 unbroken Bench/ Floor press (BW)
10 unbroken Lunges (1/2 BW)
5 unbroken Press (1/2 BW)
500m Jogging
20 Hollow rock band assisted core & shoulder activations (10m Handstand walk)
5 Hollow rock band assisted press (HSPU)

Työntöveto + rive riipusta polven alta + työntö

8x(1+1+2)@70-80%

Raakarive + työntö (samaan vauhtiin)

6x1+1@60-70%

VAPU, saksista

(4+4)x2
(3+3)x2
(2+2)x2
nousulla

1: Bicep curls x8
2: C2 rollout (vatsaliike soutulaitteessa) x8
3: Donkey kicks boksilta x8-10
4: L-hang 20s.

1) Speed Close Grip Bench Press: 5 x 5 @50%, on the minute.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

• Aiming between 20-35 reps total in 5-7sets.
• Add weight if possible.
• Partner assisted as needed.

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) RKC Plank: 4 x 15-20s. Rest 60s.

For time:
15-20-25 Toes-to-bar
9-12-15 Thrusters 50/35kg
3-6-9 Burpee over Bar

2 Rounds of:
50 Seated Banded Rows
30s Max X-Band Walks (left + right)
20 Alt. DB Curls (10 each)
No rest between sets.

Teams of 3:
100 Cal Row, 100 Deadlifts (135/95)
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
40 Cal Row, 40 Push Jerks (135/95)
20 Cal Row, 20 Clusters (135/95)