Basic Endurance 50 minutes :

20-22-24-26-28....Calories

Bike
Row
Ski/Echo Bike

AMRAP 7

1500/1200m Row
Max Bench Press

Directly into...

AMRAP 5

1000/800m Row
Max Bench Press

Directly into...

AMRAP 3

500/400m Row
Max Bench Press

Barbell : 70/50kg

Bench Press

4-4-4-4-4

After each set 8 reps Reverse Fly

Go Every 3:30

1:00 Banded Hip Flexor Stretch ( each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch
1:00 Squat Hold

3 rounds:
1:00 Row
10 Push Ups
5 Strict Pull Ups

10x3 Bar Muscle Ups
- Rest 1-2min btw sets

Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10+10 suitcase deadlifts
10 heel overs
10 goblet squats

Strenght
Squat Cleans 2x4 and 3x3 reps @moderate weights.
Perform 4-6 burpee over barbell right after
rest 2-2.5 min

Metcon
4 rounds alt time with partner (for both)
12-16 alt leg v-ups
12-16 walking lunges
8-16 push ups

In 15 mins :
Snatch balance x3
- find heaviest triple in 6 sets
- Technique before load!
- Optional : 3RM overhead squat
- Rest 2 mins
- Work from floor!

For time :
Accumulate 75 Power snatch @34/25kg
Complete On top of every Minute 30 Double under!
Start with DU.
Double under should be done in no more than 30 sec.
Scaling : 30 sec Amrap Du, 60 rep Single under
Timecap : 13 mins

Extra:
Tabata bent over barbell row , supinated grip!

8 rounds:
2min ON, 1min OFF
15 kb swing @20/16kg
300-250/250-200m row // 500/400m bike
max box jump overs

kipping pull up/c2b

E2MOM 5 rounds
3-8 kipping pull up/c2b (unbroken)
10 burpee to target

etukyykky pausella Nousu 3 + 2x2
Yhden jalan boksikyykky 3x6-10

Tiukka c2b 4x7-10
alatalja 2x15 kuminauha

Pullover levyllä 3x12
hauiskääntö, hammer 2x15

hollow rock+kanto 10-15 toistoa
arch rock+kanto 10-15 toistoa
farmarikanto levyillä 2x2 kierrosta