3 SETS FOR QUALITY
1:30 Row/Bike/Ski/Jog
30 KB Sumo Deadlifts
20 Up-Downs
1:30 Row/Bike/Ski/Jog
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-

• RPE 6
• Video: https://vimeo.com/856664172?share=copy

For time:
25cal ergo
30 push jerks
50cal ergo
20 push jerks
100cal ergo
10 push jerks
* -tasainen rauhallinen vauhti ergossa
-push pressit 5-10 toiston sarjoissa*

AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @100/70kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @90/63kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @80/56kg

9 sets of Deadlift
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Sets 7-9: 1 @90%
- Rest 2-3min btw sets

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

A)
Wawing power snatch
EMOM 5 x 3 sets
1 power snatch
Start @70% of 1rm
Add 2,5-5kg each min!
After 5 mins, jump back to starting Weight and build up again!

B)
Partner workout (you go, I go )
Amrap 5 mins x 3 sets ( 2 mins rest )
1st set : power snatch@43/30kg
2nd set : OHS @50/35kg
3rd set : squat snatch@60/43kg

Row-Echo Bike-SkiErg-BikeErg

4x 3min ON/1min OFF
4x 2min ON/1min OFF
4x 1min ON/1min OFF

3 rounds :

10 Banded Circle
10 Push-Ups
10 Hollow Rock
5 Ring Dip
1:00 Row

Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10 toe up rdl with barbell
10 front rack lunges in place
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3 x 15-20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
3x4 Front squat @50-60% of 1rm front squat, keep the speed!
rest 2-3 min bwn sets

Emom 10
1 squat snatch @85%

rest few minutes and start c&j

Emom 10
1 clean&jerk @85%

Metcon
10-8-6 reps
Shuttle Runs (1 rep = 7.5m)
15-12-9 reps for time
Overhead walking lunges @50/35kg (masters 42.5/30kg)

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets

5 sets of Front Squat + Back Squat
Sets 1-2: 2 + 2 @75% 1RM Front Squat
Set 3: 2 + 1 @80%
Sets 4-5: 1 + 1 @90%
- Rest 2-3min btw sets