Note: Goal is to go all sets at 5 sec faster than your avg min/500m split in the 5K test – Same speed as last week. Rest 2min between the sets.

C2 bike

Ecery three minutes, rotate:

1) 3-5 snatch anyhow
2) 5-7 pc & j
3) sandbag carry 40m

Goal is to go on RPE 3

1500 m Row
150 DU
1500 m Run
For time

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

5 x 2 saksityöntö

-Kuntopallorivetekniikkaa

-Rivetekniikkaa 5 x 2, kevyt paino

Kyykky 3x2x50%
Penkki 3x2x50%
Maastaveto 3x1x50%

...nyt on koneet viritetty äärimmilleen, ei muuta kuin kohti Ylitorniota ja uusi yhteistulos-pr tavoitteeksi 💪🏻

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
20.5
Partition as you wish
40 muscle ups
80 cal row
120 wallballs
20 min time cap

Finisher
Stretch

5 min AMRAP
Pull up

EMOM 10

6 TnG power snatch 60/40kg

after that EMOM as long as possible. Every minute one repetition more.

11 - 7
12 - 8
13-.....