3 Sets:
10 Seated Arnold Presses
- Rest 30sec
8-12 Strict Dips (stop 2-3 reps before failure)
- Rest 60sec
14 Standing DB Skull Crushers
- Rest 90sec
16 Alt. DB Hammer Curls
- Rest 2min btw sets

AMRAP 20:
10/8cal AB
20 Lateral Box Step Ups 60/50cm (step over)
10/8cal AB
15 Ring Rows
10/8cal AB
10 HSPU
——— into———
AMRAP 20:
18/15cal AB
30m Skillmill Sled Push (7/6)
18/15cal AB
30m Skillmill Sled Drag (7/6)
18/15cal AB
30m KB Front Rack Carry 2x24/16kg

Chest Supported Dumbbell Row 3 x 10

One Arm Front Raise 3 x 14, alternating

** 3 Intervals @ RPE 7/10***

A1. 15-minute AMRAP
500m Row
20 Wall balls @ 9/6kg (20/14lbs)
40 Double-unders
8 Wall facing handstand push-ups

A2. 15-minute EMOM (0:45 work* / 0:15 rest)
1) BikeErg for calories
2) Row for calories
3) SkiErg
* Set yourself target calories on the 1st round, then stay consistent

A3. 15-minute AMRAP
1000m BikeErg
20 KB swings @ 32/24kg
4 Wall walks
8 Burpee pull-ups

5-minute BikeErg @ steady pace (5/10 effort) after each interval

Feel. Our aim in today’s intervals is consistency over each 15-minute piece. The pace should be a 7/10 effort or something you could hold for around a 40-minute max effort. Target to keep your effort the entire way.
Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.
Adaptation. Improve your threshold conditioning while working on key movement skills.
Instructions. Set up equipment 2-3m apart to allow for easy transitions.

Power Clean + Jerk

5 x ( 1 + 1 ) @ 80-90 OF Jerk

High Hang Squat Clean + Jerk

8 x ( 1+1 ) @ 70-82 % OF Jerk

3 rounds of
1 min DU/cross overs
5 dbl db z press
10 air squats
20s. hs hold

---

In 20 min find 1 RTM for
Push Press

mark down 3 successful lifts
sent minna a video

Aikaa vastaan 50 Cal kone 💜

A:
Skill Primer
Snatch High Pull, Hang Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Pause Snatch
(8 sets x 2 / 65%-75% / 0:03 pause below the knees )

45s on - 20s off x12:
a) 4, 6, 8, 10, 12, 14 WB
b) 4/3, 6/4, 8/6, 10/8, 12/10, 14/12 cal row

Treenin flow kuten WODilla.