50min

Hietsu / Sörkkä Run
Start and end with 5min walk

then on remaining time:

Repeat for quality:
10 x Good morning
10 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up

HR @60-70 %

6 min AMRAP:

• 7 dumbbell snatches (right hand)
• 7 burpees
• 7 dumbbell snatches (left hand)
• 7 burpees

4-5 rounds of:

• 1 weighted pull up
• 3 strict pull up
• 5 kipping pull up

Reverse tabata for 8 minutes (10sec work, 20 sec rest)

alternating:
- L-sit
- one hand one leg plank

For time with partner:

• 50 cal row
• 40 box over burpee
• 30 t2b
• 40 cal row
• 30 box over burpee
• 20 t2b
• 30 cal row
• 20 box over burpee
• 10 t2b

3 rounds of:
10 strict press (leave two reps in the tank)
- rest 90sec
8-10 ring row/ barbell row (one second hold at the top of the row)
- rest 90sec

Metcon (reps)

AMRAP in 12 minutes of:
12 Box jumps 24”/20”
24 Kettlebell swing 24/16kg
48 Double unders

EMOM 20
1 Power snatch + 1 Snatch

-3sec pause below the knee and in the catch of the power snatch. 3 sec pause in the squat snatch catch.
-use deload weight max 50-60% of 1RM

4 x 5 back squat

• 3 counts on the way down
• leave two reps in the tank
• rest 3 min btw sets

Deadlift 6 sets of 6

Do one set every 3:30.
Choose a challenging weight and stick to it.