ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 450m Row
• 50 Drag/Heavy DU

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

1:30/1:00/0:30 of each @ increasing pace
1) Bike ( Run )
2) Row
+
2 rounds
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5/way Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Once through
400m Bike ( 200m Run )
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups
6 Toes-to-bars

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

Metcon

For Time:

1 Round of:

• 25 Cal Echo
• 20 Power Snatch @25kg

• 30 T2B

• Rest 3min-

2 Rounds Of:

• 12 Cal Echo
• 10 Power Snatch @25kg
• 15 T2B

-Rest 3min-

3 Rounds Of:

• 8 Cal Echo
• 7 Power Snatch @25kg
• 10 T2B

Accessories

Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.

Push Press

• 4x5 (1-2RIR) *Rest 2-3min between

Push & Pull

A) EMOM X6:

1) 1-2 Legless RC
2) 10-15 Ring Push Up

B) EMOM X6:

1) 10 Ring Row (legs raised)
2) 10-15 Deficit Push Up

C) EMOM X6:

1) 20m Sled Pull (Hand over hand)
2) 10-15 Push Up

Intervals

4x3min on/1:30 off:

• 20 GHD
• 50 DU/75 SU
• amrap: C&J @60kg

Accessories
A) 4 Rounds:

• 1 Set of banded Pull Up (Helppo kumppari, ideana pitkä sarja) -rest 30-
• 15-20 Banded Face Pull -rest 2min-

B) 4 Rounds For Quality:

• 10-15 DB Lateral Raise
• 30-40s Wall Facing HS Hold

For time:
100/80kg

Accumulate:

100 deadlift
200 calories

5 Rounds for time

10 HH-PC 42,5kg
10 Double kb oh walking lunge 16kg
10 Assault

A)
5 rounds - 2’ rest between
5 dead clean + thruster @heavy

B)
EMOM 16’
1: 3 clean and press @as heavy as your press allows
2: 5/5 single arm row
3: 5 double KB front squat
4: 12 Russian swing  

Part A).
Skill Primer
Dip Muscle Clean, Thruster & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Tempo Clean Pull, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70%)

shoulder & Th mobility

superset, 4x
8 prone swimmers
5 downward dog from push up pos.

triset, 4x

5/5 dead bug
8/8 side plank hip raises
10/10 superman reach out

"6x 30"" on 15"" off, alternating"
KB goblet hold
mountain climber