3x3 85%

2:00 cardio (bike, row or run)
10 passthroughs
10 PVC OHS
8 box step ups

Warm up snatches and OHS

Partner WOD
Buy in:
2000m row/4000m bike/1mile run

20 rounds for time*
2 power snatches 95/65
4 OHS
8 box jump overs

*partner 1 completes a round and then partner 2 completes a round. 1 person work, 1 rest.

Buy out:
2000m row/4000m bike/ 1 mile run

3 round:
430 m Run
20 Swings 20kg
20 KB rows ( 20+16 kg)

Finish
5 rounds strict shoulder KB Press
10 each arm

3x4 Kevyt paino, keskity nopeaan allemenoon

1A) WEIGHTED DIPS 4X8X30%
1B) BANDED SPRINTS 4X10M

Skaalattu:
- 55min Kevyt
- Kevyttä, tauotonta liikkumista
- Kontrolliksi: 55-70% syke maksimista tai PPPP

Kuntoilija:
- 65min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 15min välein 10sek mittainen spurtti
- Syke 55-70% maksimista. PPPP.

Pro:
- 75min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-65% maksimista. PPPP.

AMRAP 5:
1 Rope Climbs 4m
2 HSPU
3 T2B

5:00 Rest

AMRAP 3:
1 Rope Climbs 4m
2 HSPU
3 T2B

3:00 Rest

AMRAP 2:
1 Rope Climbs 4m
2 HSPU
3 T2B

Goal is to send it!! Just GO and keep the flow.
Can you go more than a round / min.?

2x5, 2x3 ja max

With the Bike erg and Ski Erg
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
So its 4 or 6 times 4.5 min work with different paces.

Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Put the score of ski and bike erg as calories on result area.

Vatsakarkelot Osa 1

35 min AMRAP
- 25 Linkkari
- 25 Lankussa Haarahyppy
- 25 Punnerrusta
- 25 kiertoa kahvakuulalla
- 1 Min lankku lisäpainolla
- 25 Jalkojen nostoa
- 25 Vatsarutistusta