A.1.
2 rds:
90s. Row/Bike/Run

2 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

A.2.
45s. Row/Bike/Run

2-3 rds:
2 High hang squat clean
2 Hang squat clean
2 Squat clean
(Add weights)

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

8 x 2min ON/2min OFF

First minute: medium pace
Next 45 seconds: hard/semi-hard pace
Last 15 seconds: All in (what's left in the tank)

A. BikeErg
B. SkiErg
C. Echo Bike
D. Row

Accessory work

Ring dips 4-5 sets with 1-2 reps left in the tank.

Scale to ring push-ups or regular push-ups if you can´t do ring dips.

15 minute amrap of
400 m run
2 rounds of ”Cindy”
5 pull ups
10 push ups
15 air squats

For time:
400m Run
40/35cal Row
10 Burpees
800m Run
40/35cal Row
15 Burpees
1600m Run
40/35cal Row
20 Burpees
800m Run
40/35cal Row
15 Burpees
400m Run
40/35cal Row
10 Burpees

"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

A.1.
2 rds:
400m run/row
9 air squats
7 Push ups
5 ring rows

A.2.
2 rds:
4-6 Muscle snatch
4-6 OHS
4-6 Press (behind the neck)

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

Front Squat

5x5@65-75%

10 RFT:
30 DU
5 Deadlifts 60/42kg
5 Front squats
5 STOH
100m Skillmill Run

5 sets for quality of:
15 DB Goblet Hold Sumo Squats
3 Strict Pull-Ups, voi ottaa lisäpainot <3
5 DB Push Presses
Merkkaa SUMO