100 du
21 fs
21 push press
100du
15 fs
15 push press
100du
9 fs
9 push press

5mim rest
3x
100m lunges
300m run

5 rounds for time:
10m HS Walk
15 Box Jumps 60/50cm
10m L Arm DB OH Walking Lunges 25/17,5kg
10 Alt. SA Devils Presses 25/17,5kg
10m R Arm DB OH Walking Lunges 25/17,5kg
15 T2B

Partner Endurance Test

For time:
Partner workout
Wall ball x 150
Men 2 000 m row/ women 1 600 m
Burpee on the target x 100
Men row 2 000 m row/ women 1 600 m
Wall ball 150

When other does reps, other rest.

Time cap 45 min

STRENGTH PROGRESS 3/13 - LARGE WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

For time:

500m Ski
15m HS Walk
400m Ski
15m HS Walk
300m Ski
15m HS Walk
200m Ski
15m HS Walk
100m Ski
15m HS Walk

TC 15

4 rounds for time
8 Front rack alt. KB reverse lunges LEFT @20/12kg
24 Double under
8 Front Rack alt. Kb reverse lunges RIGHT @20/12kg
24 Double under

3 mins REST

4 rounds for time
8 Kb snatch LEFT @20/12kg
24 air squat
8 KB snatch RIGHT @20/12kg
24 air squat

3 min REST

4 rounds for time
8 Single Arm KB thruster @20/12kg
24 Jumping pull up
8 Single Arm Kb thruster @20/12kg
24 abmat Sit up

Total Timecap: 35 mins

6 rounds for time:
10 T2B
250/200m Row
10 Box Jump Overs 60/50cm
250/200m Row
10 HSPU
- Rest 1 min btw each round.

7 rounds, each round for time:
20/16cal Row
12 Burpees
- Go every 3 mins.

20 min EMOM
ODD 6 ring dips + 6 T2B
EVEN 6 cleans 70kg/50kg

5 Min FoamRoll
4 Min Ergo
3 Rounds :
5 PVC OHS + 10 Kb Swing + 15 Hollow Rocks
2 Min Barbell Thoracic Opener
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

then

Side plank 0:30 each
1:00 Banded Air Squat