For Time:

50/40 cal air bike
50 front rack lunge 30/20 kg
50/100 double unders / single unders

40/30 cal row
40 weighted sit-ups 10/5 kg
40 deadlift 40-50% 1RM

30/20 cal ski erg
30 burbees over the box
30 front squats 40-50% 1RM

20/15 cal free ergo
20 t2r / t2b / hanging knee raise
20 thrusters 40-50% 1RM

10 C&J @ 40-50% 1RM
10 HSPU / Boxed push ups
10 Pull ups

Lenkki:

Kävelyä 5 min.
Hidasta juoksua 5 min
Reipasta juoksua 200m.
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.
Kävely 200m + kova spurtti 30 m.
Hidasta juoksua 5 min,
Kävelyä 5 min

3 rounds:
With partner
90s box over burbee
90s db/kb snatch
90s hang clean & jerk
90s viivajuoksu
90s tauko

Result=total reps
(1 snatch= when both arms done it)

Complex of:
Power clean
Hang squat clean
Front squat

"AMRAP 7'
Wall Ball @9/6kg
Goal: Half Karen (75 rep) :

1' Rest
Then For Time (TC: 7')
400 m Run
30 Box Jump Over @60/50cm
20 Power Clean @60/40kg"

Peruskuntoliikuntaa 60 minuuttia +

3 krs:

30 russian twist
1:00 plank hold
15 L- Sit Ups

For Time:
10 Clean & Jerk @60/40kg
20 USA Kettlebell Swings @32/24kg
30 Thrusters @40/30kg
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots @9/6kg
50 Over-the-Bar Burpees
40 Chest-to-Bar Pull Ups
30 Thrusters
20 Kettlebell Swings
10 Clean & Jerk

TC: 30'

Accumulate over 20000 steps for the day. That's approx 15km of walking! Big day.

Thanks for all the effort and support in the F.U. Corona workout series.

Now the gym is returning to normal gradually. We look forward to seeing in CFCH soon!

Accessory work

3 rounds:

6-12 Strict toes to bar
8+8 Standing single arm row

– Rest 90 s between rounds-

Lenkki:

Kävelyä 5 min.
Hidasta juoksua 5 min
Reipasta juoksua 200m.
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.
Kävely 200m + kova spurtti 30 m.
Hidasta juoksua 5 min,
Kävelyä 5 min