3-4 rounds:
20 sec on/10 sec off
- plank step ups
- varpaiden kurotukset
- flutter kicks
- kylkien siirrot lankussa

8x every 75sec:
1 snatch high pull + 2x hang squat snatch (below knee/ power or squat)

Push press 1RM of the day

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

Emom20
5 strict pull ups
10 push ups

20 Min amrap

• 1 min erg
• 10 Russian swings 24kg
• 20 Ab mat situps

LÄMMITTELY
Tabata: 8 x 20s./10s.
Tabata 1
a) Air squat
b) Ylivienti

Tabata 2
a) Vuorikiipeilijä
b) Askelkyykkykävely

Tabata
a) Hiihto
b) Soutu kuminauhalla

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15

CORE CIRCUIT
2x35s./15s.
1. Dead bug ylävartalon kierrolla
2. Sivulankussa kierrot
3. Lantionnosto & vatsarutistus

5 RFT:

15 Toes To Bar
30 Kettlebell Swings 24/16kg
1500/1200m Bike

TC 30

-Lets plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well.

• We want to try to hold onto the kettlebell for big sets in this workout. This is place to push today. Let's try to get these done in no more than 2 sets.

• Pace the bike based on how grip the grip is feeling, if we need more time to recover in the later rounds, lets slow our pace down a bit.

Partner Workout

For time :

Partner A : 60/50 cal row
Partner B : 12-9-6
Dumbell squat @2x22,5/15kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/50 max cal row
Partner B : 12-9-6
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

Vauhtipunnerrus / Push Press 8-12x3
-eli nousu raskaaseen kolmoseen
-saa olla lähellä max3-kuormaa

Suorinjaloin maastaveto 3x10 / jalka
-eli yhdellä jalalla

Kulmasoutu 5x15
-kapea vastaote
-vedä tanko alavatsaa kohti

Soutuvedot 500m x 4
-saa/pitää tuntua pahalta :)
-lepää niin kauan/vähän kuin haluat vetojen välillä