3 Rounds of: (Tc 10'min)

10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6

Run

Jog 10 minutes @ HR Zone 3
Run 20 minutes fast
Jog/walk 20 minutes @ HR Zone 3

Power clean with 3sec pause below knee + hang squat clea

4 Intervals

A1. 7-minute AMRAP

15/12 (cal) Echo bike
12 Deadlifts @ 70/47.5kg
9 Hang power cleans @ 70/47,5kg
6 Front squats 70/47,5kg
30 Crossovers*

• These are single crossovers, not DU crossovers

A2. 7-minute AMRAP

4 Shuttle runs*
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
8 Handstand push-ups
(7.62m) Single arm DB overhead walking lunge @ 22.5/15kg
12 Toes-to-bars

Rest 3:00 b/t intervals

• 1 Shuttle run =(7.62m) out + (7.62m) back

Flow. A1 – A2 – A1 – A2

Feel. These are intended as fast, hard intervals that are still sustainable for the 7 minutes and can be repeated with only 3 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick a hard pace on the bike in A1 that still allows you to get right to work on the barbell. Target to keep the barbell to minimal sets, or even unbroken if possible. If you feel you need to break the sets, make sure to have a game plan and stick to it (11 + 1 DL right into HPC which could be unbroken OR 8+1, so the final HPC leads to front squats. Keep the front squats unbroken each round).
Find a fast, steady pace for the shuttle run and DB overhead lunges in A2, while also keeping the gymnastics to minimal sets or unbroken if possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Warm-up

3-minute Air bike + 3-minute Row
+
10 Hollow rocks
5m/side KB front rack duck walk
5 DB power clean overs
10 KB seesaw presses
5 Kneeling jumps
+
Barbell complex
3 Deadlifts + 2 Hang power cleans + 1 Front squat
Build to your working weight
+
2 rounds @ increasing pace

4 Single arm DB overhead walking lunge
4 Handstand push-ups
4 Toes-to-bars
10 Crossovers
3 Deadlifts + 2 hang power cleans + 1 front squat
1 Shuttle run
60-second Air bike between rounds

LÄMMITTELY
Teema: Hartiarengas

Eläinliikkeet
1. Mittarimato
2. Karhukävely
3. Kissa

Hallinta/voima
Kuminauhalla:
1. Ylivienti
2. Aukikierto
3. Sisäkierto
4. Istuen kädet v-asentoon
5. Käden työntö yläviistoon (sahalihas)

Käsipainolla:
1. Ulkokierto istuen tuetusti
2. Cuban press
3. Turkkilaisen ylösnousun alku

AMRAP 10 min
Yritä löytää tarpeeksi haastava paino, mutta jolla jaksat tehdä
Tee kaikkia liikkeitä 5x/puoli
1. Tuulimylly
2. Toispolviseisonnassa pallof punnerrus kp/kk
3. Thruster paino toisessa kädessä

AMRAP25 in groups of 3-4 - YGIG, divide anyhow:
20-30 HSPU / feet on box HSPU / heavy double db z-press
30-40 T2B / kipping knee raise / V-up / sit up
40-60 wb
800/600m bike erg OR 30/22 cal air bike

Tarkoitus: Jaa alusta asti parin kanssa reilusti 2-4 sarjaan / hlö / liike. HUOM! Ei ole tarkoituskaan, että pystyisit tekemään koko treenin minkään liikkeen yhdessä sarjassa läpi eli valitse haastava variaatio! Ryhmän jäsenten ei tarvitse tehdä samalla variaatiolla / painolla.

HUOM! Voit tehdä kumman tahansa version millä tahansa tunnilla.

3 rounds for time of

• 60-second handstand hold, freestanding
• 60-second L-sit
• Run 800 meters

4 Rounds

Row 400m then do 1 max effort unbroken set of wall balls.

Rest 3min between each round

Score is total wall balls over the 3 sets.

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

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5x7
Seated DBL DB Shoulder Press
Superset with
12 Elevated Ring Rows
Rest 2 mins between sets
*Elevate feet with box
rest as deed