3 rounds
3 min row @moderate / 1 min rest
3 min ski @moderate/ 1 min rest
Score is total meters of both machines or just one machine.
Keep pace moderate, this is about building our engine. Not AMRAP so focus on your own doings.

Rästi

Skaalattu:
- Lenkki + drillit: 45min
- Lyhyt alkuverryttely 5-10min
- Lenkki 35min, jossa kyvyn mukaan kävelyä loppuun hölkälle kiihdyttäen. Syke n. 65->80% maksimista
- Drillit 4 kierrosta, kävelypalautus:
- 6+6x Pohjenousut yhdellä jalalla terävästi + 10m Polvennostokävely + 10m Kuopaisut kävellen + 10x Askelkyykkykävely
Kuntoilija:
- Reipas, tasavauhtinen juoksu + drillit: 45min
- Lyhyt alkuverryttely 5-10min
- Yhtäjaksoinen, reipas juoksu 30min. Syke n. 65->85% maksimista
- Drillit 4 kierrosta, kävelypalautus:
- 6+6x Pohjenousut yhdellä jalalla terävästi + 10m Polvennostojuoksu + 10m Kuopaisut + 10x Vuoroloikka
Pro:
- Reipas, tasavauhtinen juoksu + drillit: 60min
- Lyhyt alkuverryttely 5-10min
- Yhtäjaksoinen, reipas juoksu 40min. Syke n. 65->85% maksimista
- Drillit 4 kierrosta, kävelypalautus:
- 8+8x Pohjenousut yhdellä jalalla terävästi + 15m Polvennostojuoksu + 15m Kuopaisut + 12x Vuoroloikka + 6x Kinkka-loikka

Partner Conditioning - Split all work in half!

AMRAP 12:00
30 Alt. DB Snatch @22,5kg
20 Wall Balls @9/6kg
10 Burpee Box Jumps w. step down @60/50cm

Rest 2:00

AMRAP 12:00
30 Double Unders
20 Push-ups
10 Devils Press @22,5kg

Goal: 4+ rounds each amrap

WOD Prep after thrusters
2 sets
10/8 cal air bike
8 db bench press @moderate -> wod weight
8 power cleans, starting at light -> mod weight

Metcon
2 sets for quality/time:
24/30 calories of air bike
then

12-10-8 reps
Double DB Bench Press @10-15/17.5-22.5kg's
6-5-4 reps
Power Cleans @50-55% of 1rm
rest 1:1 and repeat

First Complete the bike with mode/fast pace.
Then 12 db bench, 6 pc, 10 db bench, 5 pc and 8+4 reps.
Rest same time it took and repeat.

Score is total time of both sets.
Choose weight on db bench press that way you can go unbroken sets but last reps will be moderate heavy, controlled movement. NO free drops!
Power cleans should be done as fast singles and lift should start about every 6-8 sec.

emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
emom 5
5 thrustes @60-65%

• Barbell taken from Floor! First rep should be squat clean thruster.
• Totally 90 thrusters and time for this workout is 29 minutes.
• When you are playing with the timer, I think easiest way to is put 29 minutes of emom's and you are resting on rounds 6,12,18,24. Notice that on minutes 13-17 you got lift every 30s, so once time is :30 you have 1 rep to do. Focus on good quality thrusters, full extensions, keeping midbody tight and remember to breath bwn reps. Put the weights down on comments. Be and feel stronger than week ago!

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

EMOM x 10
Min 1: plank hold
Min 2: 15 leg raises

AMRAP 18:00
15/12 cal bike (sub 20/16 cal row)
12 power cleans 105/75
9 burpee box jump overs

Air bike, Bike erg or Run

Warm Up
2 rounds
50 marhing (polvennostot paikallaan vuorojaloin)
20 alt leg bodyweight RDL
20 shoulder taps on push up plank
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Squat hold

Metcon
5 min from easy to moderate speed
rest 2 min
2 sets
3 min moderate, rest 2 min
2 min moderate, rest 1.5 min
1 min moderate/fast , rest 1 min
:30 moderate/fast , rest 3 min and repeat
after 2 sets :
5 min recovery which is slower speed than easy pace.

-total time 37 minutes for this cardio workout including rest times.
- moderate pace effort means 70-80% , pace that you can keep up for 30+ minutes. Moderate/fast pace means pace you can keep 20-30 minutes.

Mobility for today
3+3 min glute/side/low back smash with roller
3min upper back smash with roller
10 /10 thread the needle

How did it go?

For time:
3 rounds
7 thrusters 75/55
7 pull-ups
7 burpees

Then,
50/35 cal row or 40/25 cal bike

Then,
3 rounds
7 thrusters 75/55
7 pull-ups
7 burpees

Then,
50/35 cal row or 40/25 cal bike

Then,
3 rounds
7 thrusters 75/55
7 pull-ups
7 burpees