Markus Birthday Intervals (Syksytreeni)

Buy In 5'min Tc

Treenaaja / Kuntoilija

47 Ring Push Ups / 47 Knees PSU

Every break
9 A jumps / 9 Air squats

Then.....

9 Rounds for time: 29'min Tc

Treenaaja / Kuntoilija

9 feet on the box ring rows / 9 Ring rows
9 Cal Assault Run
29 Double unders / 29 Single unders

Rest 29 seconds

Cash Out: 5'min Tc
47 Toes to Bars - Kuntoilija / K2E / Leg raises / AMSU

Every break
9 burpees to target

Accessory 3 rounds of

Calf raises on the block
Bicep Curls with DB 10

Overhead Squat 3x5 @ RPE 4-6

Then...
1 Set of 30" Bottom hold OHS

3 Rounds in pairs of: (you go / I go)

Treenaaja _____________________ Kuntoilija

12 Power cleans 40/30kg _____ 12 Power cleans 30/20kg
9 C2B __________________________ 9 T2B / K2E
3 Bar muscle-ups _____________ 3 Pull-ups / Jumping

WU: 8´min

30"s Row / Run

3 Dl
2 Hang power clean
2 Front squats

Increasing weight each set and change Ergo

Accessory: (Edit for pairs)

3 - 4 Rounds of:
One at Bike @relax pace
Other perform full round for quality:

6+6 world's greatest stretch
8 Jefferson’s curl
10"sec Dead hanging

10'min you go / i go One at Row moderate and another perform:

1 Rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Increasing weight and speed each set

4 sets and 2'min rest between sets

5 Shoulder press with 2"sec pause on top @RPE 7-8 (From rack)
1 Legless rope climb / Rope climb or 3 Modified Rope climb
10+10 Strait arm side plank rotations

Then...
1 Set of max Reps @75% Shoulder press

4 Rounds of: 40"sec ON / 20"sec OFF

Treenaaja ___________ Kuntoilija

1) Ski cals ____________1) Ski cals
2) V-ups _____________ 2) Tuck-ups
3) Wall walks _________ 3) Half way Wall walks
4) Rest _______________ 4) Rest

Try to keep same number of reps on each station every round.

Wu: 8'min

30"s Ski
10 Push-ups / knees
5 Inch worm
5 Burpees

30"s Bike
10 Ring rows
5 RDL dual DB
5 Power cleans

Lightweight on warm up

Wu:10'min

45"sec Row/Ski **

**5 Rumanian DL
5+5 world's greatest stretch
5 Muscle hang power cleans
5+5 Quadruped Thoracic Spine Rotation
5 Front squats
5+5 90/90 Alternating

Increasing weight each set and change Ergo (For quality)