A,
Tempo Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up

B,
Workout #1

8-6-4-2 reps, for time of:
Thruster, 61/43kg
Bar Muscle-up

Goal
Sub 8 mins

Workout #2

"1/2 Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.
Goal
Sub 7 mins

Workout #3

AMRAP 5 mins:
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 32/24kg, 15m
2 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
6 Double Kettlebell Deadlifts,
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

Workout #4

For time:
50 Burpee Pull-ups

Goal
Sub 8 mins

Workout #5

3 rounds for time of:
20 Kettlebell USA Swings, 32/24kg
20 Goblet Squats,

Athlete Instructions
Goal
Sub 8 mins

Workout #6

Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Workout #7

3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 22,5/15kg

Goal
Sub 9 mins

5 rounds:
1min max reps box jump over
1min max meter sled push
1min max reps abmat sit ups
1min max reps slam ball
2min rest

Mixed intervals:

8 min amrap:
Max calorie bike

rest 4 minutes

8 min amrap:
150 m run
10 barbell SDLHP 30/25 kg
15 sit ups

rest 4 minutes

8 min amrap:
400/300 m row
10 box jumps
2 rope climbs

400m D-Ball Carry

Every 3:00 x 5:
300m Skillmill Run
- Each for time.
- During the rest walk backwards on skillmill

2 Rounds :

10s Top of Ring Dip Hold
5 Push Ups
10s Bottom of Ring Dip Hold
5 Push Ups

FRONT SQUAT

5 x 6 focus on fast hip extension

Between sets 4 HIGH BOX JUMPS

SO 3:30

Viikko 47
Treeni 1
Warm up
2 rounds
1.5 min cardio
15 glute bridges
20 cossack squats
10+10 single arm db push press

Strenght
Thrusters Training 10-8-8-8 reps
rest 2-2.5 min bwn sets, building in weights but every set should be like working set.

Metcon
10 min amrap with partner, alt time full round
6 pull ups / hardened ring row
8 wall ball shots
10 kb swings

Accessory Work
3 rounds
10/10 curtsy lunges @12/16kg
20 weighted russian twists + 10 knee tucks
alt time full round with partner

2lankun penkki 3x3 (75-80-85%)
-stopeilla

Ojentajat käsipainoilla lattialla 5x8-12

Ojentajat kumpparilla 3x30

Band-pull-aparts 3x30

Deadlift 3 RM, then 3x4 @ 80%