4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks 22,5/15kg
15 Pull-ups

3-4 giant sets:
12 Benchpress @60/40kg
6/6 1-arm ring rows
1min Plank hold
Rest 90-120sec btw sets

Warm up(8)
2rds
10 knuckle draggers
10 lunge
10 plyo
10 squats

Mobility(4)
1:00 min quad stretch per
1:00 min chest opener

Weightlifting(15)
back squat-4x1 @90% of 1rm

Workout(15)
Amrap 15
10 db oh lunge 35/20-challenge up-50/35
10 db snatch 35/20-challenge up-50/35
30 jump rope-challenge up-double unders

Opt(12)
1600m walk/run
4x2 front squat or oh squat
5x5 hip extension

Finisher
30 scap push ups
30 v-ups
60 temper tantrums
1:00 min quad stretch per

Deadlift ( 15 mins )
3x10 reps
- add weight each set
- perfect form
- find your heaviest 10 reps
- rest more than 3 but less than 4 mins
- touch n’go reps

Kyykkytekniikka

5 x

*20 sek kyykkypito
*20 sek lepo
*20 sek hollowpito
*20 sek lepo
*20 sek terispito
*20 sek lepo

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic Ab-Work
1-2 rounds, go by feel

RPE 3 to 4

In teams of 2:

AMRAP 10:
200 Meter Run / 250m Row / 250m Ski
10 Hang Power Cleans @60/42.5kg
10 Wall Balls @20/14

Rest 2:00

AMRAP 10:
200 Meter Run / 250m Row / 250m Ski
10 Barbell Rows @60/42.5kg
10 Wall Balls @ 20/14

Rest 2:00

AMRAP 10 "Recovery"
200 Meter Run at an easy pace

• One athlete completes a full round at a time for all workouts.

"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Optional Accessory
CONDITIONING

EMOM x6
1) 10 Double KB Front Squat
2) 5 High Box Jump

RPE 3 to 4