400m Run
15 Thrusters 35/25kg
10 Strict Pull-ups

Maastaveto 5x8x60%
-palautukset 1min

Etukyykky 5x6x50%

Suorinjaloin mave 5x8x50%

For time:

Row 5000/4600m
Run 3000m
Bike 5000/4600m

3 min DU's
then
3 rounds of
5 1- leg RDL+ row e/s
7 hanging shoulder rotations
7 MB clean
5 ploy push ups

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9 x every 5min

alt. between A, B, C

A)
12 cal ski
6 C2B
10 alt DB snact 17.5/12.5

B)
12 cal bike erg
16m walking lunges
10 wall ball 9/6

C)
12 cal row
10 alt DB hang power clean + push jerk
8 t2b

• HR @ 70-75% of max
• goal is to hit 2+ rounds every 5 mins
• scale reps instead of weight or movement

Find 5-3-1 rm

Strength

Jerk

Advanced: A: 3-5 sets of 1 step into jerk+1 jerk (empty bar)
B: 6 sets of 1 push press + 1 split jerk
Novice: A: 3*5 push press
B: 5 sets of 3 split jerk/ foot drills

Workout

(In pairs) 3 rounds of:
P1: 300m row
P2: Max rep goblet step ups

P2: 300m row
P1: Max rep goblet step ups
Rest 2 mins

If working alone , perform step ups for the duration of your row.

4 rounds for quality

10 barbell hip thrust 100/70kg
5 low ring MU / strict ring MU
5-10 HSPU
10 OHS 40/30kg

500m row/ski
then
4x 30s on 20s off
bulgarian split squat jump L
bulgarian split squat jump R
Banded half kneeling wood chops L
Banded half kneeling wood chops R

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E2MOM for 8
10 @ 60%

Pull-ups 5x 4-6 (3-4s neg)
1-1,5min rest btw sets

Emom9
1) 4-6 Hspu
2) 6-8 kipping pull-ups
3) 10-12 Deadlift

Then; Max attack
1 min Row
2min rest
1min assault
2min rest
1min Ski

Metcon Prep after Gymnastic Holds :
2 sets
10/8 calories of row
6-8 push ups + 6-8 ghd sit ups + 1 rope climb

Metcon
4 sets
20/16 calories of row @moderate pace
10-15 push ups (done in 1-2 sets)
15 ghd sit ups (unbroken set, säädä ghd niin ettei pakarat paljon tuu yli padin)
2-3 rope climbs (try to hit second climb after 15-30 sec rest)
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set.

Dont go all out on these, just work through with pace that feel slower than you would normally do.