30min amrap of

10 db thrusters
10 burpees
10 cal row
10 sit-ups

4-5 Warm-up rounds:
20 DU
6 Alt. DB GTOH 20/15kg
6 Burpees
6 Goblet squat w/ DB 20/15kg

Ottakaa lämppänä ihan iisisti. Keskittykää hyvään, jatkuvaan, mutta rauhalliseen liikkeeseen. Pari viimestä kiekkaa voi ottaa vauhdilla, että saa sykkeitä vähän ylös. Lämpän jälkeen n.5min lepoo ja sit jumppa kovaa hyvällä sykkeellä.

15min warm-up Run

Easy run for 30-45min combined to Uphill effort exercise.

Why?
Most runners try to run too fast uphill. It’s best to maintain an even effort rather than try to sustain your flat pace. This workout will help you to lock in to a sustainable pace.

Uphill effort:
Find an ascent that takes 5-10 mins or longer to cover.
Mimic the effort you'd expend on a flat run, no matter how slow it feels. Listen to your breathing: if it gets noticeably heavier, ease up. Or use a heart-rate monitor to moderate your effort level.

For time:
21-15-9
Squat Snatch, 95/65
C2B Pull ups

Find 1 rm
Bear Complex

Time cap 5min

Kyykky 1x95%
Maastaveto 2x85%
Penkki 2x90%

WARM-UP

3-6 rounds of Body Flow video + Ankle Flow video

---

CONDITIONING
“Bodyweight Four Card Roulette”

E4MOM x13 = 52min

Flip 4 cards:

1st card= Burpee
2nd card= Sit-Up
3rd card= Pistol Squat or Air Squat
4th card= Couch Dip

J=11
Q= 12
K= 13
A= 14

Work these as intervals and rest the remaining time from 4 minute.

Tailoring options:

J, Q, K, A = 10 reps
Goblet squat—> air squat

For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

Your first 4minute interval would be
7 Burpee + 11 Sit-Up +3 Pistol/Air Squat + 14 Couch Dip

Work these intervals with RPE 3 to 4

---

COOL DOWN

3-6 rounds of Body Flow

Shoulder Press 15 RM

”Saved by the barbell”
3 rounds
1min amrap burpees
1min amrap Wall balls
1min amrap Dead lifts 50/35
1min amrap medball situps
1min amrap hang Power clean 50/35
1min rest