50 Minutes of :

1k Bike Erg
30 Russian Twist
15 Front Raise w/ Plate
400m Run
10 + 10 Suitcase DL w/ KB
6 + 6 Push Press w/ KB
500m Row
6 Rower Slide to Pike Position
6 Rower Slide Glute Bridge

EMOM x 16:00
Min 1: 30s KB Front Rack Reverse Lunges @ Double 24/16kg
Min 2: 30s Cal Bike/Row/Ski
Min 3: 30s KB Hang Cleans @ Double 24/16kg
Min 4: 30s Box Jump Step-downs @60/50cm

Extra:
Double Leg Lying Banded Hamstring Curl: 3 x 25

4 sets of :

A,
Back Rack Barbell Reverse lunge x 4 reps each leg
- add weight each set
45 sec Rest

B,
KB Romanian DL x 10 reps
- same weight
45 sec Rest

Complete as supersets

Clean & Jerk

Clean
5 sets of:
1 power clean w/ 2s pause below the knee +
1 hang power clean w/ 2s pause @ hang position+
1 squat clean
* rest 90sec bw sets
* build up to a mod/heavy weight & perform all the sets with the same weight

Split Jerk
5 sets of:
3 split jerks w/ 2s pause @ dip & catch
* mod weight, focus on the split & catch positions.

AMRAP 14, With Partner

Bike 500/450m
7 Burpee Deadlift 2x22,5/2x15kg
7 Wallball Shots 20/14p

IGYG

For time
4 rounds
10 goblet squat
8/8 snatch

2'rest

3 rounds
12 alt. goblet reverse lunge
8/8 single arm push press
12 pull through

2'rest

2 rounds
15 American swing
8/8 clean and press
12 overhead sit up
12 burpee

2'rest

1 round
20 Russian swing
8/8 single arm thruster
12 sumo deadlift high pull
12 alt. gorilla row
12 push up on KB

Rest day - what did you do?

Warm Up
1-2 min with each machine/cardio you use today and prep sb carry/farmers also
then
2-3 Sets
15 Prone PVC Lift Off
45 Sec Stir the Pot (medball is fine=wall ball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
then
10 side plank knee to elbow R/L

Metcon (zone 2)
40-50 Min Easy
1 Min Row
inside 1 Min bear hug sandbag carrying x30m @45/68kg
1 Min Ski
inside 1 Min Farmers carrying x30-40m @32.5/22.5kg dumbbells
1 Min easy shuttle "jog"
tai voit ottaa uinti/rullaluistelu/sauvakävelyt/kevyen juoksutreenin mutta pidä mielessä
seuraava treeni, siinä pitää olla virtaa.
eli älä tee tätä kuluttavana vaan enemmänkin päälle ja kropalle helppoa&kivaa meiningillä.

GO EVERY 5 MIN X 8

A1. For time: 4 rounds of Cindy
5 Pull ups
10 Push ups
15 air squats

A2. For time 3 rounds of:
2 wall walk
6 burpee box get overs
10 wall ball

A3. For time 2 rounds of:
20m of front rack walking lunges @1 x 20/16kg
20 singe arm kb snatch
20 Slamball

A4. For time: 50/40 cal. Row

Warm up
2 rounds
2 min cardio
10 shuttle runs
20 banded monster walk
20 banded glute bridges
20 shoulder taps on push up plank + 10 hr push ups

Strenght
4 sets
8-10 deadlift @semiheavy
rest 1 min
8-10 double db bench press
rest 2 min

Metcon
3 sets
1 min max reps shuttle run (2x7.5m)
1 min max reps db snatch
1 min max reps ring rows
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)