3 Rounds For Time
21 Hang Power Cleans (60/42,5 kg)
400 Meter Run/ 500m row/ski / 1000m Bike
Rest 60s

– Goal: Challenging Effort. The 60s is merely to allow you to catch your breath and not necessarily push the pace.
- Timecap: 15 min

For Time
30-20-10
Goblet Reverse Lunges total (32/24kg)
Russian Swings (32/24kg)

-Timecap: 10:00

Extra: Single Leg Glute Hip Thrust
3 x 12-15 each. Rest 60s.

3 Rounds for quality
80m Backward sled pull
80m Farmers walk
30s wall sit
30 Russian twist

A class of Bikram yoga. The standard class is 1h 30min, but there are also shorter versions.

A) Row Intervals
8 x 30s hard/30s easy.

B) Bike/Ski Intervals
8 x 30s hard/30s easy.

Both A/B should be tough but CONSISTENT. This is week 4 of a 4 week progression.
A/B can be done as B/A also.

C) Sandbag/ Stone Carry
3-5 x 60m with heavy weight

A) 6min AMRAP
15/12 cal Airbike
10 Pull-ups

B) 6min AMRAP
20/15cal Row
10 Push-ups

C) 6min AMRAP
50 Double unders
10 Pistol squats

2min Recovery between AMRAPs

2 kierrosta

80 askellus laatikon yli
80 istumaannousu
80 venäläinen kahvakuula heilautus
Juoksu korttlein ympäri (900m)

A) Behind the neck split jerk 4x3

B) Jerk balance 4x3

C) Split jerk
3x3 @50-60% 1RM
3x2 @65-75% 1RM

Partner workout
20min AMRAP
60 pistol squat
60 cal row
60 burpee box jump
60 cal row

Shared reps with partner

played soccer for 1.5 hours