5 x 2:30 @ 105% of your 3 minute watt average
rest 5 min b/w

In Class
4 x AMRAP4
Alt A and B.
4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball.

B) Row 40/30cal
Remaining time amrap
burpee

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OR

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6 rounds of
10 cal row
20m sled push
1:1 rest
mark down your times per round

KEHONHUOLTOVIIKKO

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Skaalattu:
- 60min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä paikallaan mahdollisimman nopeasti)
- Kontrolliksi: 55-70% syke maksimista tai PPPP
Kuntoilija:
- 65min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.
Pro:
- 80min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästystä. PPPP.

40-50min HR 60-65% tai 60min kävely ulkona HR 55-60%

KB Curls: 3 x 8-10. Rest 60s.
+
– Foam Roll Hip Flexors x 60s each (6-12 inch passes)
– 60s each side Biphasic Hip Flexor Stretch
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 3-5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1sec (10cm off the floor, below, above knee and mid thigh)

Focus on pulling "line" its different from normal deadlift. Keep your chest/shoulder over the bar until you are above the knee.
Then start to raise your torso and bringing hips under the bar.

Let us know what weights you used on this session.

For time:
24-20-16-12 reps
Calories of Air bike
Air Squats
rest 5 min
24-20-16-12 reps
Calories of Air bike
Wall ball shots @14/20lbs
- Score is total time of "sets", NOT including rest time.
- Ladies calories for bike 20/16/12/8
- time target = 7-8 mins on each part. cap 10 min.

2-3 Rounds:
1min Ski
10 Lying banded pass overs
5-10 Face pull with 3sec hold
8 Push up
6/6 One arm ring row with 2sec hold

Every min for 21 minutes (7 rounds)
min 1 - double unders x 30-50 reps (cap yourself at 40s)
min 2 - Strict HSPU / BOX HSPU x 6-12 reps
min 3 - Kipping Toes to bars or GHD Sit ups x 8-15 reps

On double unders focus on relaxing your shoulders/hands and breathing during doing work.
We want to work pure gymnastic pressing strenght on hspu, so keep body tight and full extensions on finishing point.
On toes to bars try to be "tight" on right time, meaning once you have to kip and use your abs/hip flexors/upperback muscles do it, once is time to "relax" a bit do it. Remember to breath during movement and let it "Swing"