3 rds: super sets:
10 Ring row
Max reps Push ups
25 Weighted Sit up

Buy In: 400 meter Run

3 rounds :
3 Rope Climb
20 DB Front Squat @22,5kg/15kg
10 Box Jump

Cash Out: 400 meter Run
Timecap: 15 min

Back Squat
Every 90secs. x8
-2 Back Squats (2secs. in bottom Position) @65-70% of 1RM

WOD (S):
Buy in 50 DB/KB snatch
then:
5 rounds of
400m run
12 deadlift 80/55
15 push up
then:
Cash out 50 DB/KB push press (one DB)

3x3 @70-80%
3x2 @80-90%
5x1 @ 90-100%

Rest as needed btw sets.

Pystypunnerrus 5x8

Kapea penkki 3x6

Kohautukset kp 4x15-25

Voimapyörä 3-5 sarjaa

Hauberit 3-5 sarjaa vap.val.liikettä

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 60-90sec Plank Hold variations

RPE 3

Warm up(10)
10 active dive bombers
10 active samson

10 inchworms
10 active spider man

10 cossack squats
10 cradle

10 knuckle draggers
10 jing jangs

Mobility(5)
1:00 min front rack stretch
1:00 min pigeon stretch per

Fittrain(20)
8rds
100m run
10 hanging knee raise/knee to elbow-challenge up-toe to bar
100m run
10 step ups-challenge up-box jumps 24/20

Opt(12)
Iso-core
4 sets
21's curl
7 dips
7 bent over row
7 v-ups

3x6 bk extension
5x40m sprint
5x1 clean and jerk

Finisher
30 w-raise
30 band pull aparts
100 bicycles-2ct
1:00 min hamstring stretch

Clean High pull + powerclean + jerk. 5x1rep

5 Rounds x 60s each station with a partner:
1) Wall balls @20/14
2) Sumo Deadlift High Pull @ 24/16kg
3) Row for Calories
4) Ground to Overhead with a plate @20/15kg
5) Double KB Front Rack Carry @24/16kg
6) Rest x 60 seconds

• Split into 30s of work per athlete
• Don't bother counting reps today, just work!