Simning 50m

3 Sets of 5 @ 95 - 100%

2" Inc Deficit under feet.

3 Rounds:

2:00 Bike or Row
5 GM
5 BS
5 Elbows Rotations
5 Strict Press
5 Stiff legged DL
5 FS

5 Sets of 3 @ Light Weight ( 2 sec pause on catch )

BMU/C2B & HSPU

90s on - 30s off for 3 rounds:
a) Heavy sled push
b) 20 pull up + AMRAP T2B
c) Air bike
d) 30 wall ball + AMRAP air squat
e) Tyre flip
f) Ski

Workout is YGIG, so only one of the partners works at any given time. Divide the reps as you see fit and enjoy a good sweat.

Complete as many rounds as possible in 20 minutes of

• 5 pull-overs
• 20 GHD sit-ups
• 1-minute plank hold

Voima
E3MOM, 3 rounds
Push press x10
-tangolla
-nouseva paino

WOD
10min amrap
ergo 8 cal
10 ring row
12 lunge
14 shoulder tap

3 x
A) 4 min easy bike/ski/row zone 2/3
B) 4 min AMRAP, alternate with 1-3 | @ 50/35kg

1B)
8 KBS 24/16kg
8 deadlift
2B)
20 DU's
4 hang power clean
3B)
4 bar facing burbee
3 push jerks

LINNAMASTERS 2021

Halfway There
For time:
25/18 Calories Echo Bike
⬇
3 Rounds of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead
⬇
25/18 Calories Echo Bike (tiebreak)
⬇
2 Rounds of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead
⬇
25/18 Calories Echo Bike (tiebreak)
⬇
1 Round of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead

Weights:
M/N 35-39: 70/50kg
M/N 40-44: 65/45kg
M/N 45-49: 65/45kg
TIME CAP 12min