Warm Up
5 min easy cardio
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Strict pull ups x 8-12 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Ring Push Ups x 8-12 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Wall ball shots x 10-15 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : double db deadlifts x 10-15 reps , go every 1min

2 min rest bwn "parts"

Finisher
Alt time with partner 5x10-16 alt leg v-ups
you go, i go. both do 5 sets.

21-15-9 for time
Thruster (40/30)
Bar over burpee
Ergo of your choice

Choose amount of minutes (10-30) for EMOM and do each minute:

• 1-3 BMU
• 10 Push ups
• 15 air squats

Hang Snatch 2x3 + 3x2

4x10 lisäpainot merkitään

Partner YGIG
For Time:

50 GHD Sit-Up
50 Pull Up
150 Double Under

40 GHD
40 Power Clean & Jerk (42,5)
150 DU

30 GHD
100 Wall Ball
150 DU

Cash Out: 30 Synchro Bar Facing Burpee

Time Cap: 30min

Part A).
Skill Primer
Low Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

MAYFLY BIRTHDAY CUP

10min easy pace bike (NOSE BREATHING)
+

3-6rounds:

7min bike
3min row

+

10min easy pace bike (NOSE BREATHING)

EMOM x8-12

1) run
2) strict cindy or ring row cindy
3) bike
4) 5 deadlift + 5 hang power clean + 5 press