Plyo recovery 2_3min

100 Minutes

10 Minutes Any Machine @ HR Zone 1
1 Seated Legless Rope Climb
4 - 6 Strict HSPU

In pairs, both working
21-15-9 cal row + DL 100/70
Rest 2 min
9-12-15 cal Row + Push jerk 60/45
Rest 3 minutes
9-6-3 cal Row + Thruster 50/35
Score is total time minus the 5 min total rest

Front Squat
5-5-5-5-5

20 min
Soutu
Jokaisen 500m jälkeen 5 yleisliike

Lepo 5 min

20 min
20 kaloria Echo/assault/pyörä
20 Kahvakuulaheilautus
20 Istumaannousu

For Time

30 Bar Facing Burpees
30 Thrusters

*Break workload up however
athlete chooses

@43/61kg
9 min cap

warm up
12 min emoom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

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Paused Deadlift

7x2 @78% of 3rm

*Pausing 2 Seconds at the knee

4 rounds, rest 30s. b/w movements

7 DB bent over row e/s
8 DB 1-leg rdl e /s
8 DB z press e/s

@ AHAFA

2 sets:
AMRAP 4:
12/10cal AB
8 Burpee Box Jump Overs 60/50cm
- Rest 2min
AMRAP 4:
12/10cal Row
8 DB Box Step Overs 22,5/15kg 60/50cm
- Rest 2min btw sets

• Goal is to finish the machines in 40-50sec and push it.

⭐️❄️🌟❄️⭐️