4-5 Super Sets For quality:

30 Sec Single arm Plank ( each )
20 GHDSU
1 Minute D-Ball Hold 60/40kg

Rst 1minutes between rounds

A,
2 Power Snatches, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift

B,
For time:
Row, 2 km
50 No Push Up Burpee Box Step Ups, 60/50cm
Row, 1 km
50 Over Unders,60/50cm
Row, 500 m
50 Toes-to-bars

Goal: Steady and consistent pace throughout and sub 35 min OPTION to wear a weight vest if you like

C,
3 rounds for quality of:
10 L/10 R Side Plank + External Rotations, pick load
10 Prone Snow Angels

EMOM 10

1 Minute : Ski or Row
2 Minute : 8 Kettlebell Swing + 8 Goblet Squat

Strength
2 rounds of
10/10 Single Arm Deadlift
10 Lunge with Rotation
10/10 m Hamstring March
5/5 Straight Arm Sit-Up
10 Sit-Up&Press

Wod
‘300 Challenge’
One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Goblet Reverse Lunge – 25 reps each
Thruster – 25 reps each
@24/16

Your target is under 15 minutes for the full 300 reps.

You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.

BARBELL CYCLING EFFICIENCY

4 rounds for time:
15 OHS @40/30kg
15 bar over burpee

tc: 15min

AMReps 5 mins: Ring Muscle-ups
pick the hardest scale, if you get over 30reps with the scale, it was too easy....
option 1

option 2

option 3

AMRAP 15 mins
8 DBL Dumbbell Box Step Overs
10m Sled pull @ small sled, ahafa
8 dbl Dumbbell Hang Clean & Jerks
@22.5/15

3 min bike erg
3 rnds of
20s. hs hold
10 air squat
5 db sots press e/s
3 box jumps

---

Overhead Squat
5x every 2:30
3 at 60% 1RM

With partner 100-80-60-40-20 reps for time:

Row calories
Burpees
Bike calories

Split workload evenly!

Penkki 5x8x70%

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20