Warm up (0:00-8:00)
5x100m Rowling
Penalty=tuck jumps
then
10 active dive bombers
10 inchworm

10 active spiderman
10 sl dl

10 active samson
10 plyo

barbell warm up

Mobility(10:00-15:00)
1:00 min hamstring stretch
:30 sec chest stretch

Weightlifting(15:00-25:00)
Week 4-deload strict press

Fittrain(20)
10-8-6-4-2-4-6-8-10
step ups-challenge up box jumps
10m sprint
med ball sit ups 16/12-challenge up 20/14
cal row

Opt(12)
1600m walk/run
tabata airdyne
5x5 back extensions

Finisher
30 t-raise
15 side plank punch through
1:00 min shoulder distraction per
1:00 min plank

Kalapeli soutulaitteella

Single Leg DB RDLs: 3 x 10 ea. Rest 30s.

Narrow grip bench press 3x5, 2x4

With a running clock in teams of 2:
0:00-10:00
200 Meter Run / 250m Row
12 x USA Swing @32/24kg
– One athlete completes a full round at a time
12:00-22:00
200 Meter Run / 250m Row
6 Hang Squat Snatch @42.5/30kg
– One athlete completes a full round at a time
24:00-34:00
40m Farmer Carry Intervals @ heavy!
– One athlete completes a full round at a time
 Rx+: @52.5/35kg, end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups

A: E2M for 18min
1: Practice Nose to wall handstand hold foot taps
2: practice Rope climb technique
3: practice single leg squats

B: “Baseline+”
500m row
40 squats
30 sit-ups
20 push ups
10 pull ups
20 push ups
30 situps
40 squats
500m row

• 8 Min EMOM of:
BB Shoulder Press
70-75% 5RM 2 reps

Skill: 5 mins to complete pull up programme
6 min Emom of T2B

Wod: 20 min amrap
400m run
10 sq clean@60/40
10 BOB

Wod: pace this Wod , use run as active recovery , aim to work at our maintainance pace of around 80-90% do not start off to fast.

100 lateral bar over burpees for time.

Snatch 6x1
Snatch pull 5x3
Dumbell push press 5x5

Moderate weight, technique focus