1x2000m row
1x1000m row
3x 500m row
2000m= pk2, 1000m = vk1, 500m row vk1-vk2) (rest= very easy biking, damper 1)
rest 2min between sets

PAUSE OHS
4-4-3-3 (1-2 reps in tank)
OHS ( 5s pause )

Upper body strength

4x5-10 strict pull up (slow negative)
4x5-10 ring dip (slow negative)
4x8+8 Db row
4x 8+8 Db press

4 Intervals, alternate A1/A2

A1. 3-minute AMRAP
500m Row
20 Wall balls @ 9/6kg (20/14lbs), 10’ target
Shuttle runs 10m in any remaining time

Rest 2-minutes before A2

A2. 3-minute AMRAP
24 Double-unders
4 Power clean and jerks @ 60/42.5kg (135/95lbs)
6 Bar-facing burpees

Rest 2-minutes before A1

2-3rounds:
10 snowangel / or banded pull apart
10+10 suitcase deadlift
40-60s D-ball hold

Build to a heavy double (H2) for the day @ 86+%1RM snatch, go every 90-seconds

• Drop the bar between the lifts, re-set and go.
• You can build up to as heavy as you like (at least 86%) but if you miss a weight twice, it’s time to wrap it up.

A)
4 x 12 DB bench (2x22,5) + 10 Wide grip Pull-up

B)
4 x 10 Strict Dip + 15 Barbell Row

C)
3 x 15 Push-up + 8 Chin-up
+
1 x Max rep Push-up

D)
3 x ”21’s” Barbell Bicep curl + max rep tricep pull down

E)
GHD + Core emom/tabatas

Omatoimiperuskunto

5-7 kierrosta

40sek on / 20sek off

Jump rope
Plank
Tasapainolaudalla ilmakyykky
Reverse plank
Cossack squat
L-hang
No jump burpee
Rest

Barbell row 4x5 reps

3x4 80% from clean 1rm rest 2min