*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

20-16-12-8-4 reps, for time of:
Alternating Dumbbell Front Rack Lunge, 2x22.5/15 kg
Dumbbell Shoulder-to-Overhead, 2x22.5/15 kg
20 V-ups / Tuck-ups

Timecap: 15 mins

A)
1x [ 1 Cluster + 1 Thruster ]
Build to daily max!

then,
5 x 1 Cluster @ 90-100% of "A"
Go every 60sec !

1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest btw sets 2min

Barbell Hip trust:
4x7reps
- add weight each set
- stay on moderate weight with good form
- 90 sec rest btw sets

12min maksimimetrit vapaauinti

40min for Q:
3min ergo @70% effort
10 x 10m shuttle run
6 x 10m kb farmers carry

Rpe 2.5-3 Voit vahdella ergoja jos mahdollista.

Etukyykky+Ylöst
4sarjaa
-3+1 @70-80%

For Time
66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

Teams of 4

12 min for max cals

Partner 1 row
Partner 2 holds double KB's front rack

Partner 3 holds a plank

Partner 4 hanging

Rotate as often as needed
Cannot row or ride unless partner 2, 3 and 4 are in position.