30s on - 20s off for 5 rds:
a) HSW practice (wall supported / feet on box HS plate step ups, HSW first steps towards the wall, HSW skill course...)
b) T2B
c) Skin the cat
d) DU / cross-over practice

Target: Focus on solud technique, work for quality! RPE 7.

Varied interval x 4 sets:
A. 800 m run
B. 15 med ball cleans 9/6 kg
C. 15 dual DB push presses 30/20 lb
D. 25 sit ups
2 min rest between sets

Change the order of movements for each set.

Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
Amrap 8min
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

10min Ski
EMOM10: 15 KBS 24/16kg (eye level)
10min AB
EMOM10: 7-10 Pull-ups
10min Row
EMOM10: 10 DB Burpee, no jump 2x15-10kg

6 cluster sets of Deadlift
Set 1: 3 + 1 + 1 + 1 @75%
Set 2-3: 2 + 2 + 2 @80%
Set 4-6: 2 + 2 + 2 @85%
- Rest 10secs btw clusters of 3.1.1.1
- Rest 20secs btw clusters of 2.2.2
- Rest 3min btw sets

B1) 3 rounds for quality
4 l-pull ups
10 strict leg raises
10s +10s copenhagen plank
3 strict HSPUs

Maksimisoutumatka 20min

Warm Up
2 rounds
1.5 min + 1.5 min cardio (row+ ski and 2th round bike + run)
12 alt leg rdl with body weight
12 reverse lunges + twits
:12 flutter kicks
24 mountain climbers
12 gtoh + halo with plate

Metcon
2 rounds
Row, Ski, Air bike or Bike erg, Run
1:00 recovery/easy -> :30 moderate
1:00 recovery&easy -> :30 moderate / fast
1:00 recovery&easy -> :30 fast
rest 0.5 min bwn changes.
eli 8x4.5 min työpätkä, 30 min lepo ja tavoite saada käytettyä 4 erilaitetta, 2x jokainen.
Jos ei onnistu niin ota esim 2xlaitetta ja 4 kertaa molemmat.

Accessory Work
3 sets
12-15 half kneeling trunk twits (each side)
8-12 bulgarian split squat (barbell behind neck) (each side)
12-15 Single arm db row (each side, light weight)
rest 2 min

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 hip flexor strech
1+1 min hamstring strech
1+1 min piriformis strech

12 min AMRAP
10 front rack reverse lunges, alternating 45kg / 30kg
20 sit ups
10 push ups
10 pull ups