WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 air squat
10 Ring row
10 sit up

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

RECOVERY

45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Bike

4:00 Easy
2:00 Moderate
1:30 Hard

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
21-15-9-6-3
air squat
push press

A:
Skill Primer
Hang Muscle Clean & Pause Split Jerk (5-8 sets x 2+2 / 0:03 pause in split)

B:
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

For time :

27-21-15-9

Calories Bike Erg
Deadlift 60/40kg

TC 12

Kipping/ butterfly pull up / c2b

EMOM 5: x reps

4 rounds for quality
5 pull up/ c2b
10 alt. pistol squat
20 hollow rocks

In teams of 2 (You go, I go)

AMRAP 10 mins
800m run (relay 4x200m )
into AMRAP of:
30 USA swing@24/16 kg
30 kipping pull ups

-rest 2 mins-

AMRAP 10 mins
800m run (relay 4x200m)
into AMRAP of:
30 goblet squats
30 push ups

-rest 2 mins-

AMRAP 10 mins
800m run (relay 4x200m)
into AMRAP of:
30 goblet lunges
30 sit ups

Goal : 2+ rounds in each amrap !

Partner Workout:
4 Sets (1 set every 5min):
200m Skillmill Run (Together)
Partner 1: 8 Box Jump Overs 60/50cm
Partner 2: 12 Abmat Sit-ups
- Both working at the same time and complete each movement

5 sets,
Every 5min:
- Round of DB DT 2x15-20/10-15kg
- Remaining time Ski calories

DT:
12 Deadlifts
9 Cleans
6 STOH