FOR TIME
Row 5000m/ski 4000m/C2Bike 10000m

Scull Crusher 4 x ( 5 + 5 )

Biceps Curls 4 x 16, alternating

90 Minutes

10 Minutes Any Machine HR Zone 1-2
7-10 Kipping CTB ( Not butterfly )
Rest as needed
3-5 BMU

EMOM30
a) 30-50 DU / 30-45s training / 30-50 SU
b) 8-12 double db bench press
c) 7-14 cal bike erg
d) 1-3 rope climb / 30-45s training
e) rest

Räätälöinti:
Tuplat:
- Mikäli saat määrätyn määrän tuplia 1-3 sarjassa, pyri lisäämään 1-5 toistoa viime viikosta.
- Mikäli saat vielä alle 5 tuplaa / sarja, treenaa 30-45s, pyri pidentämään ylläpidettävää sarjapituutta.
- Mikäli saat vasta yksittäisiä tuplia, pyri hiljalleen vähentämään välisinkkuja ja hiljalleen tekemään toistoja putkeen.
- Jos ensimmäiset tuplat ovat vielä tulevaisuudessa, voit tehdä sinkkuja, treenata tuplia tai cross-overeita.

Rasittavuus: RPE 7,5

AMRAP 40

Row 1000m
30 Box Step-Ups
30 Sit-Ups
Bike 2000m
30 Kettlebell Swing
30 Air Squat

5 sets:
1 hang power clean below knee+
1 tng power clean
+
3 seated box jumps

A.1) power clean+front squat+jerk w /3.pauses @dip,recive,recovery
1+1+1 ~10min

B.1) Clean deadlift + below knee clean + front squat
1.) Building weight
2.) 4×1+1+1 @75-85%

C.1) Clean grip deadlift (hip to pause @close to floor)
4×6 @85-100%

D.1) Clean grip romanian deadlift
4×6 @85-100%

E.1) Barbel front rack stational reverse lunge
4×6+6

Kyykky 2x4x75%

Penkki 2x4x75%

Maastaveto 4x75%

16-minute AMRAP

500m Bike
4 Squat cleans @ 85/60kg
6 Wall-facing handstand push-ups

Pacing. 1) Keep your pace on the Bike, 2) Steady, fast singles on squat cleans, 3) Unbroken wall-facing HSPU.

Strategy. Today’s conditioning is a 16-minute AMRAP. You want to set a pace that allows you to sustain your effort across the entire AMRAP while keeping rest and transition times short.
Pick a tough bike pace you can repeat and still get right on the bar to begin the squat cleans. Target to move through the squat cleans as steady, fast singles. Find a good cadence and stick to it, getting back on the bar quickly between reps.
Aim to get through the wall-facing HSPU unbroken each time if your capacity allows, however, not at all costs. Take a quick break if needed to ensure you don’t go to failure or get stuck as the AMRAP progresses.
Do your best to maintain your pacing across the remainder of the AMRAP.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).

Snatch

Build to a heavy single (H1) for the day