• @90% of 1RM
• Rest 2-3min

Warm Up
2 rounds
2 min run (start easy, add speed)
5+5 squat strech
20 cossack squats
10 gtoh + halo and 10-15 goblet squats
20-30 weighted russian twits

Strenght
Back Squat 8+6+4+4 reps @65-73-80-85% of 1rm
rest 2-3 min
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min

Metcon
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 30s
250m run @1km pr pace (mun vauhti assault runnerilla 18-20km/h)
rest 1min
800m run @5km pr pace
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 1 min
800m run @5km pr pace
rest 30s
150m run @1km pr pace (18-20km/h) or faster
rest 30s
150m run @1km pr pace (18-20km/h) or faster

Optional Accessory Work
3-4 sets 12-16 double db front rack walking lunges (voit treenata myös puntit pystyssä olkapäillä)
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2-3 sets of: 10-15 banded standing trunk twits each side + 24-32 alt leg v-ups
rest as needed

Running o'clock

Minutes 0-10 :
80 Box Facing Burpees 24"/20"
...into

Minutes 10-18 :
Build in Daily Heavy Complex Of
Hang Squat Clean + Clean + STOH

Rest 18-20 :

Minutes 20-34 AMRAP IGYG:
2 Wallwalks
3 Cleans 60/42,5kg
2 Front Squat 60/42,5kg
3 Chest To Bar

Score : Time, weight & Reps.

4 sets of Romanian Deadlift
Set 1: 10
Set 2: 8
Set 3: 6
Set 4: 4
- 20m Skillmill Sled Push (10/8) after each set
- Choose weight, but go heavy
- Rest 2min btw sets

EMOM x 10 MINUTES
MIN 1 - 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 - 1 Wall Walk or Scaled Wall Walk

*Start Light and Build to Moderate.

Warm Up
3 rounds
1 min row
5 muscle snatch + 5 snatch grip push press behind neck + 5 OHS
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 5x5 reps @60-80% of 1rm.
rest 1.5-2.5 min bwn sets
Slow power snatch + hang power snatch 5x1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Power Snatch 5x5 @60-70% of 1rm
go new set every 2 min.

Metcon
2 sets
8 min amrap
3 rounds
25/20 cal and masters 45+ 20/15 calories rowing
12 double db bench press @15/22.5kgs (masters 45+ 10 reps of bench press )
then remaining time do max reps of toes to bars (target is about 2 min of toes to bars)
rest 4 min bwn sets

Optional Accessory Work
3-5x6+6 single arm db oh lunge walking steps
2-3x12-15 reps tate press with dumbbells
3-4x30-40m sandbag bear hug carrying
rest as needed

Kiertäjät kyljellään 3x20 / käsi

Penkki 3x8x75%

Etunojapunnerrus 3x amrap

Blackburns’ 3 kierrosta

Kiertäjät kyljellään 3x10 / käsi
-varovasti lisää kuormaa

5 sets of Barbell Bent Over Row + Seated Double DB Z Press
Set 1: 10 + 10 @ 7/10 RPE
Set 2: 10 + 10 @ 7.5/10 RPE
Set 3: 8 + 8 @ 8/10 RPE
Set 4: 8 + 8 @ 9/10 RPE
Set 5: 6 + 6 @ 9.5/10 RPE
- Rest 2min btw sets
- Score Z Press in comments

4 sets of Bench Press
Set 1: 8 @55%
Set 2: 6 @67%
Set 3: 4 @76%
Set 4: 3 @82%
- Rest 2min btw sets

Metcon (time)

For time:
1000m Row
50 Thrusters
30 Pull-ups

Or

800m Row
35 Thrusters
20 Pull-ups

Or

600m Row
35 Thrusters
20 Ring-row

Timecap: 10 minutes