4-5 rounds for quality
8/8 step back lunges off 20kg plate 60/40kg (front foot elevated on plate)
10 push press 60/40kg
10 bent over row 60/40kg

Cruise though this at your own pace
20 min time cap

In 20 Minutes:
Max distance on the rower, while other one does:

Every Odd min: 5 Push Presses @52,5/37,5kg
Every Even min: 5 Front Squats @52,5/37,5kg

• Switch rowers every 2:00, partner on the rower can only start after the barbell movements are completed
• Score is the total meters accumulated in the 20:00 time domain

Bulgarialainen askelkyykky 3 x 8+8

nousevalla kuormalla

Pick movements and make your own rep scheme. Go by feel!

1) Row/ Assault/ Ski...
2) 12 KBS + Box over Jump
3) rest

1. 10 Clapping push-ups
2. 10 Inverted rows

5x5 Clean Grip Deadlift, AHAFA

Deadlift
Heavy 5 R, 3 R or 1 R (based on the daily program)

Go as heavy as form allows. NO rounding of the back!

---

Post as 3 x 5, 3 x 3, or 3 x 1.

---

A training max is based on that day's feelings, it doesn't need to be a new record.

Back Squat 4 x 10

• leave two reps in the tank
• rest 3 minutes between sets

For 20 minutes: Hi-hang snatch doubles

• focus on relaxed arms and rythm