Metcon
For Time
30/24 calories of assault bike
15 burpee box get overs @120/100cm
10 sandbag over shoulder @70/45kg
rest 5 min
10 sandbag over shoulder
15 burpee box get overs
30/24 calories of assault bike

time target sub 5 min, cap 7 min.
keep air bike mod/fast , steady fast pace on burpees. Heart rate will be high, when starting sandbag over shoulders but fight for
them and dont give up too easily. It will be easier after 5 min rest to start with sandbag movement!

4 rounds of
20 face pull +rotate into overhead press
30s rest
15+15 banded 1-arm plank pull through
30s. rest
20 plate deadbug
30s. rest

Accessory Work
3-4 Sets
30m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
6-12 SHSPU
rest 2-3 min
If sandbag is not available perform workout with 2 kettlebells @16-20kg's/24-28kg's

Cool down
2-3 min light cardio
1+1 min wall pec/bicep strech
1+1 min piriformis strech
10+10 shoulder rolls backwards/forwards

Easy Pace Metcon
fOR 30-40 minutes of zone 2
For easy math you can use 65-75% of Max Heart rate
Heart Rate close to 135-150 bpm
This should be EASY work that you could have a conversation during.

For 8-10 rounds total
Rounds 1-4 or 1-5
Easy Pace Air Bike or BIke Erg
Perform every 2 min always C2B pull ups x 8-12 reps or normal kipping pull ups. Start with this movement then go to bike so total
will be 4-5 sets of pull ups
Rounds 5-8 or 6-10
Easy Pace Air Bike or BIke Erg
Perform every 2 min always Toes to bars x 10-15 reps or Kipping knee raises x 15-20 reps . Start with this movement then go to bike so total

Not necessary to measure calories, just keep your pace something you could hold for long time and good way to "check your pace is : try nose
breathing only, if thats impossible you are going too fast"

Weightlifting&Strenght
Snatch Push Press + OHS + Snatch Balance:
(3+2+1) x 3sets @ 80-85% 1RM Snatch
1+1+1 x 2 sets @95-100% of 1rm snatch
Rest 2 minutes between sets . Be Strong and have dedication when pushing that barbell up!

2 Pos Snatch (Below Knee+ Floor):
- (1+1) x 5 working sets. Use 60-80% of 1 rm snatch. Sharp lifts with good catch!
Rest 1-2 min bwn

Back Squats 3x3 reps
First "work set @78-83%
second @83-88%
Last one with 88-93% of 1rm back squat!
Rest as needed but no more than 3.5 min.

EMOM 20
odd : Ski erg x 175/200m @moderate/fast pace
even : DB Squat Snatches x 6-8 reps @15-22.5kg / 22.5-32.5 kg DB

Bike 20 minutes.

4 min easy
1 min 80%

Tempausveto ja allemeno

Kyykky 1x90%, 12x60%, 2x85%, 12x60%, 3x80%, 12x60%

QuadBlast 3 kierrosta

Weightlifting
Push Press 5x5
Work up to a challenging set! Goal about 75% of 1rm. (MUST BE SYNCRO)
rest 1.5-2 min and start with about with 50-55% of 1rm.

Workout Definition
Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä ) + Clean Pull + Clean + Jerk:
- (1+1+1+2 ) x 2 sets @70-75% of 1rm clean&jerk
- (1+1+1+1) x 2 sets @80-85% of 1rm clean&jerk
* Rest 2 minutes between sets

Clean Pull:
3x3 @ 95-100% 1RM Clean
Perform 3+3 single leg box jump / tai matale koroke mille hypyt.
rest 1.5-2 min bwn sets