3 round for time:
10 deadlift 100/60kg
10 t2b

4x
6min ON/2min OFF

A) Row
B) BikeErg
C) SkiErg
D) Echo Bike

---

6x500m run @average cooper test pace or 1-5sec faster pace.

Rest same amount of time you had on 500m.

Tarkoitus on kehittää nopeus- ja maksimikestävyyttä. Tavoite on juosta cooperin testin tahdilla tai 1-5sek nopeammalla tahdilla.

---

WARM-UP:

6 x 100m easy Run + 100m moderate Run

Then,

1-2 rounds

10 per side Leg swings
10 Squat into hamstring stretch
1min per side Calf stretch
1min per side Pigeon stretch

---

12 min AMRAP

21 wall ball 9kg/6kg

12 kb clean and jerks 24kg/16kg

6+6 kb- side squats 24kg/16kg

10 cal AIR BIke

Back squat 10x3

Power clean + Push jerk: 5x3

EMOM 10

2 x Back Squat 78%

Banded Hammer Curls: 4 x 15. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

E2M for 16min(4sets/exercise)
1: Front foot elevated split squat x6-10/leg
2: SA DB/KB rows x8-15/arm
+
15min emom
7 dB C&J
8 burpees

5000 m row time trial