For time
1000m-100m rowing
100 - 10 double-unders

Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s @ 90% Watt

---

Bike intervals

6 Rounds of:
4:00 min @ 75%
2:00 min @ 100%+

5-10 min cooldown

---

Bonus:

Hanging from pull-up bar,
accumulate 3:00 minutes.

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

---

4 sets of 3 @ 75-80%

** 5 - 6 second eccentric

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 for the day.
--then--
4x 3 within 15% of your best for the day.

B,
Complete as many rounds as possible in 15 mins of:
7 L Single Arm Dumbbell Snatches, 22,5/15kg
7 R Single Arm Dumbbell Overhead Squats,
14 GHD Sit-ups
7 R Single Arm Dumbbell Snatches,
7 L Single Arm Dumbbell Overhead Squats,
21 Double Unders
7 L Suitcase Lunges
7 R Single Arm Push Press,
14 GHD Sit-ups
7 R Suitcase Lunges
7 L Single Arm Push Press,
21 Double Unders

PN Seminaari / Zone 2 Cardio 90 min

DELOAD WEEK

Warm-up

A) 4-6min easy erg

B) Deadlift 3x5
Try different DB's for DB bench press

Workout

A) Every 3min for 4 rounds
10 deadlift @50% 1RM
10 DB bench press

B) 3 rounds for quality
8-10/side one arm ring row
8-10/side DB bulgarian split squat

C) Plank hold tabata
8 rounds 20s work / 10s rest
(=4min)

4 Rounds For time:

25 Toes To Bar
500/400m Row
30m Dumbbell´s Front Rack Lunges 22,5/15kg

Rest 2 Minutes Between rounds.

( 20 - 30 )

10 Minutes of HS Skill

• Freestanding Handstand Hold
• Freestanding HSPU
• HS Walk
• HS Obstacles
• Wall Facing HSPU

Pause Clean
3-3-3

spend 7 min to build up to your work weight.
Use the heaviest weight you can for each set.
Rest as needed between sets.

Rep 1: Pause below knees
Rep 2: Pause above knees
Rep 3: Pause in catch position
Each pause has to be for a full 2 secs. These reps can be completed in singles. Aiming to start at 70% of your 1 rep max squat clean and going no higher than 80% 1RM.

3 Sets of 4 @ 90 - 95% of 1 RM Clean

• Bar Set to knee level