Complete in teams of 2, divide anyhow.

AMRAP 7 mins
4 Deadlifts, 80/55 kg
4 Hand Release Push-ups
4 Alternating Box Step up@50cm
8 Deadlifts, 80/55 kg
8 Hand Release Push-ups
8 Alternating Box Step up
12 Deadlifts, 80/55 kg
12 Hand Release Push-ups
12 Alternating Box Step up
...
Continue adding 4 reps each round to each movement until time expires.

Rest 3 mins,

AMRAP 7 mins
8 Shuttle Runs, (1 rep = 2x10m) (A) / 16 Single alt .Dumbbell Overhead Lunge, (B)
10 Synchronized Burpees
8 Shuttle Runs, (1 rep = 2x10m) (B) / 16 Single alt. Dumbbell Overhead Lunge, (A)
20 V-ups (divide anyhow)

Rest 3 mins,

AMRAP 7 mins
2 – 4 – 6 – …
Sync. DB Snatch + Thrusters, left arm 1 x 22.5/15kg
Sync. DB Snatch + Thrusters, right arm 1 x 22.5/15kg
4 – 8 – 12 – …
BMU / Strict pull-ups/ kipping c2b/ ring row (divide anyhow)

Zone 1-2 training for 45-90 minutes of your choise
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.

Penkki 10x50%, 8x60% 6x70%, 4x80%, 2x90%, 20x40-50%

Ojentajat niskan takaa käsipainoilla 4x12-15 / käsi
-yhdellä kädellä

Pystysoutu käsipainolla 3x20

Vipunostot taakse 3x30

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2-3 rounds
10+10 good morning with barbell
8 excentric toes to bars
16 prone band press

Strenght
Build to heavy 5 rep set on Pause OHS
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Shoulder Press (pause on front rack before each rep)
3x8reps@35-50% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
1 round of movements @6/8 cals and 6-8 reps on db movements

Metcon
18 min emom (3 rounds)
1) rowing x 15/12 cal (fast)
2) db thrusters x 10-15 reps @10-12.5kg/15-17.5kg's
3) bike erg x 15/12 cal (fast)
4) double db deadlift x 10-15 reps @15-17.5/22.5-25kg's
5) ski erg x 15/12 cal (fast)
6) z-press x 10-15 reps @5-7.5/10-12.5kg db's (controlled all the way, good lockout)
Masters 45+ 14/11 calories.
Cap at 50 seconds on machine.

5 Rounds x Every 3:30

Bike 21/15 Calories
7 Deadlift 100/70kg
5 Strict Pull-Ups

Choose one of the options for the day:

A) Option 1 – Long bike
45 to 75-minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), get sweaty, and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
800m Row
400m Jog
2400m BikeErg
400m Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), get sweaty, and your legs are not getting pumped.

"WARM UP

20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 32-40
1) bike
2) 2-3 rope climb
3) bike
4) 3-5 wall walk

PK 1-2, not too FAST !!!
.
.
COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

3-4rounds:

30s On / 15s Off
1) shuttle run
2) bike
3) plank hold
4) bike

3 sets (9min):
2:30 Row (easy)
:30 Row (moderate)

• Rest 2min

3 sets (9min):
2:30 Ski (easy)
:30 Ski (moderate)

• Rest 2min

3 sets (9min):
2:30 AB (easy)
:30 AB (moderate)

8 sets for time, IGYG (4 each):
5 Devil's Presses 2x22,5/15kg
30 DU
- Complete full round, then switch