E75s x25
a) sit up + push up
b) cals row
c) power clean
d) cals ski/air bike/bike erg
e) rest

TC for each interval: 60s

Choose weights for clean so, that you can complete 14 reps as unbroken touch and go reps.

Tailoring options: harder workout --> always do minimum of e.g. 5 reps, lighter workout --> cap reps to 10.

For time:
100m Sandbag Bear Hug Carry 60/40kg
-into-
10 Rounds (IGYG-style):
15/12cal AB
10 GHD Sit-ups
10 Box Step Ups 60/50cm
-into-
100m Sandbag Bear Hug Carry 60/40kg

• Sub KB Farmers Carry 2x32/24kg

C&J 7x2 every 90 seconds

3-4 sets:
8 Seal Rows (heavy)
15 Incline DB Lateral Raises
20 Banded Face Pulls
1min rest btw sets

EMOM 12

Minute 1 : 3-7 Strict HSPU
Minute 2 : 5 Box Jumps 30/24"
Minute 3 : 10 Weighted Sit-ups ( jalat saa tukea esim painojen alle )

Peaking
Päivä 8

A.1) Front squat+push press+jerk 1+1+1 ~10min

B.1) Front squat+box jump
3×2+1 @85%

C.1) Front squat +jerk
6×1+1 @80%

D.1) Push press
6×2 @85%

3×
E.1) Hand stand hold 30-60.sec
E.2) hyperextension on box ×20

A1) Weighted jump with dumbbells 3x6

A2) sideways drop jump 3x(3+3)
A3) explosive v-up
A4) tall clean 3x5x40%

1:00 + 1:00 Banded Triceps Stretch
0:30 Banded Pass Trough
0:30 + 0:30 Calf Stretch on Post
1:00 + 1:00 Couch Stretch
3 Min Echo Bike
3 Rounds
" Cindy"

5 rounds:
20/16cal Row
20/16cal Ski
15/12cal AB
200m Skillmill Run
2min Rest
- Take it easy, just keep moving!!!

2x AMRAP 6:
Partner 1: 45sec Sandbag Bearhug Hold 60/40kg
Partner 2: Max cal AB
- Partner 2 can work only when partner 1 holds the bag
- Switch after each Sandbag Hold is completed. Score is total calories.

Rest 5min btw AMRAPs