In teams of 2.
All parts 5:00, with 1:00 rest between
Each team will start at a different exercise and rotate through until all 6 are completed.
Max Reps Wall Balls @9/6kg
Max Reps Toes to Bar
Max Reps Barbell Bear Complex@50/35kg
Max Calories Rower
Max Reps Burpee Box Jumps @60/50cm
Max Distance Front Rack KB Carry
Goal: Today is a strategy game. You can't go 100% effort or you and your partner will burn out so be smart with pacing.

Total time : 35 mins

Etukyykky 5x3
-3s stopit
-kuorma noin 60% etukyykyn maksimista

Maastaveto 3x3 (80-82,5-85%)

Sivutaivutus 3x15

SitUps 5x5

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
3 Clean and jerks @ 82-84%
2 Clean and jerks @ 84-86%
1 Clean and jerk @ 86-88%
Rest 1:00 min between sets.

Same thing as on day 1: “wave sets”, but for C&J. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 85% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 12 (hard)

Banded hamstring curls,
3-4 x 14/14

Aussie pull-ups with pause at chest,
3-4 x 12

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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(OPTIONAL) CONDITIONING

“G.I. Jane”

100 Burpee pull-ups for time

IN TEAMS OF 2
FOR TIME
6 ROUNDS
10 Push Press @ light
10 Up-Downs

Immediately Into

4 ROUNDS
12 Push Press @ light/moderate
12 Burpees

Immediately Into

2 ROUNDS
15 Push Press @ moderate
15 Burpees Over Bar

• P1 will complete one full round while P2 completes Cals on the Bike/Row/Ski. Once a full round is complete P2 will complete a full round while P1 completes Cal Bike/Row/Ski.

2 Rounds For Time:
10 @60/42kg or 65-70% 1RM Power Clean
8 @70/48kg or 70-75%
6 @80/56kg or 75-80%
4 @90/63kg or 80-85%
2 @100/70kg or 85-90%
- Rest 3-5min btw sets.

The goal is to cycle these or perform fast singles.

E90s x 9sets:
2 power clean + 2 front squat ( 70-77% of pc 1rm)

Warm Up
3 rounds
1 min cardio (add speed each round)
6-8 inch worm + push up / burpees / perfect push ups
12-16 band pass throughs / 12-16 ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Double DB Bench Press 3x8-10reps
perform 8-10 hardened ring row right after bench press
rest 2-3 min
TAKE 1 WARM UP SET BEFORE WORKING SETS

Metcon
Part 1
6 min emom
odd : Abmat Sit ups x 10-15 reps
even : 5 deadlifts + 5 double db hang cleans + 5 push press with db/kb's

Part 2
6 min emom
Odd : Rope Climbs x 1-2 reps
even : Pistol squats x 8-12 reps / Reverse lunges with weight

Part 3
6 min emom
odd: Toes to bars x 6-12 reps
even : Double unders x 45 seconds

2 min rest bwn emom's

Seated shoulder press 4x4

3 kierrosta

8-10 etunojapunnerrus korokkeilla, tempo 31X0
8+8 hauiskääntö käsipainoilla, tempo 30X1

1min lepo liikkeiden välissä

5 x 5 HSPU