6 Hour adventure race:

Essentially a 6 hour AMRAP including trail running, mtn. biking, canoeing, and repeat.

On the 2min for 20min
0-10min
3 power clean (5 sets)

10-20min
4-6 weighted jumping squats (5 sets)

5 rounds, 1 minute rest between rounds

6 clean&jerk
6 box jump
6 hspu

E3MOM x 4
max strict pullups

Tempaus Max polvelta riipusta.

Rive + etukyykky + työntö Max.

Etukyykky Max.

-Kippi/kippileuka
-Rengassoutu
-Ilmakyykky

5 rounds for time:

15 ringrow
20 airsquats
100 m run

Work:rest 1:1

TC20min

3min amrap
10 Burpees
5 squat clean 40/30
3min rest
3min amrap
8 Burpees
4 squat clean 50/35
3min rest
3min amrap
6 Burpees
3 Squat clean 60/40
3min rest
3min amrap
4 Burpees
2 Squat clean 80/55

A,
Odd Object
Farmers Carry: 7 x 15m
Each set should be challenging and near, but not to failure. Adjust loading as needed.

B,
For Time
200/180 Cal Bike
Goal: Sub 20 min
Every 90 sec complete 8 Box Jump 75/60cm
Start with the boxjump!

C,
For Quality OR "Burner"
20 Bar Muscle Up (perfect reps )
20 Def Strict HSPU ( 5-10cm def)
40 sec L-Sit ( on ring/paralelette)
Your choice if you want to push the pace here or not. Either way we are looking for good, quality reps with the higer skill gymnastics work.

A,
1 Squat Clean + 2 Split Jerk
Find your Max for the DAY and accumulate a total of 5 work sets

B,
2 Rounds
20 Alternating DB Snatch 22,5/15kg
30m Suitcase Carry Lunge (right)
5 Rope Climb
20 Alternating DB Snatch
30m Suitcase Carry Lunge (left)
Goal: Sub 16 min

C,
Midline:
3 Rounds
45 sec Hang from Bar
15 GHD Sit Up
Rest as needed or turn this into an AMRAP in 6 min if you like. Just be smart with the volume.

Every minute 1 Torokhtiy complex
(snatch + snatch balance + snatch push press + ohs)
50%+ of snatch pr