2 x tempausveto+ rive + 2 x työntö

1000 Meter Run
50 Thruster (45/35)
30 Pull Up

EMOM 10

a) 0:45 hollow hold
b) max reps pistols, alternating

Tempaus tekniikka klo 11

5@75%
4@80%
3@85%
2@90%
1@95%
Kahdesti läpi.

Running
Details in comments.

5x3@75-80%

Nousu raakarive 1RM+squat clean+ työntö

• 3x1+2 75-80%

Easy aerobic pace for 40-60min:
Run 5 min
Bike 5min

10-20-30-40-50 For Time
Push press ( DB, KB, or barbell)
Row for calories
Room sprints ( down and back = 1 )

Rest 5 min.

Cash out: 5 min. Burpee pull ups (see how many you can get in that time frame)

• If it's a large class, use skiers and bike if needed

As far was WOD goes, you will do 10 push press, row 10 calories, and do 10 room sprints, then do 20 push press, row 20 calories, 20 room sprints, etc.