On The 2:30 x 6 Sets :

5 reps @ 58 - 68%

Every 6min x 4
20/16cal Ski
10 Seated Dual DB STOH 15/12kg
15/12cal Ski
10 Seated Dual DB STOH 15/12kg
10/8cal Ski

E2MOM x12:
a) 10-20 cal machine
b) 3 strict pull up - 6 no-jump burpee - 9 kbs

Target: work 45-75s / interval.

30s Pass Trough
30s + 30s Around Worlds
1:00 Frog Stretch
3 Rounds:
1:00 Bike
5 Muscle Snatch
3 Overhead Squat
5 Kipping CTB

30 min

• 1 min erg
• 10 DL 2x24kg KB
• 10 Pushups
• 1 min erg
• 10 Ring Rows
• 10 Alt reverse lunges w. 2x17.5kg DB Front rack

5 Rounds

3 min amrap

• 9 Air squats
• 6 Hang Cleans 2x17.5kg DB
• 3 Push Press 2x17.5kg DB

1 Min rest before each of the 5 Rounds

Score is total amount of reps

Viikko4:
Etukyykky
1x5x70%
1x5x80%
1x3x90%
1x2x95%

Takakyykky
1x4x75%
1x4x80%
1x3x85%
1x3x90%

Treeni 2
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
10 plate halos
10 gtoh

Strenght
Bench Press 5x5 reps @mod/heavy weights
rest 2-2.5 min
Hardened RIng Row
emom 5 : 5-8 reps

Metcon
4 rounds for time with partner
20 db snatch
20 wall ball shots
you go, I go!

3x 5min AMRAP
6 bar over burpee
6 thruster
6 cal ergo
* -rest 3min between amraps*

5 rounds of:
30/24cal Ski
10 Double KB Deadlifts 32/24kg
30m Walking Lunges
10 Alt. DB Hang Snatches 20/15kg
- Rest 1min btw rounds