Basic Endurance 45

30 Calories Any Machine
10 Weighted Knee Raise
200m Single Arm Farmers Carry 24/16kg
20 Leg Raise Over KB
20 Hand To Hand KB Swing 24/16kg
30 Calories Any Machine
10 + 10 Single Leg Deadlift 24/16kg
10 Cossak Squat w/ DB
30s+30s Bottom of Pistols
15 V-Ups

Bench press

5 x 5 @ 78+%, rest 3:00 between work sets

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, pp-%, rest btw sets 2-3min

In 15 mins AMRAP of : (YG,IG)
30-60-90-120 ...Double under
5-10-15-20...Syncro Single arm DB Thruster @22,5/15kg
3-6-9-12...Kipping Pull up

After each set 200m partner run

REST 3 mins

In 15 mins AMRAP of: (YG,IG)
10-20-30-40...Wall ball@9/6kg
5-10-15-20...Push up on DBs
3-6-9-12...T2b

After each set 200m partner run

EMOM 15

1 minute : Bike 12/9 Calories
2 minute : 7 deadlift @ 60% Heaviest OTD.
3 minute : 0:40 Plank

Deadlift

2-3-4-5-4-3-2

Go Every 3:00

3-4 Sets:
10 DB Lat Pullovers
10 Ring Push-ups + 10sec Hold @bottom
- Rest 60-90sec btw sets

4 sets:
4 Jerk Dips @100+% 1RM Split Jerk
- Go as heavy as form allows
- Rest as needed

Skills

Aikaa vastaan 7 kierrosta

7/10 Cal
1 Köysi/3 raakaleukaa
7 Bob

Every 7min, 4 rounds
Run 800m
– tasainen reipas vauhti