Bike 12x1000m / rest 30s

Score: average 1000m pace

Bike

3:00 Easy
1:00 Target
2:00 Easy
1:00 Under Target

6x E2MOM: 3 Power snatches

Wodille kaikki.

1:00 Banded Lats Stretch
30s Pass Trough
30s+30s Around Worlds
10 Push up to down dog

3 rounds :
0:20 Free Hand Stand Hold
5 Strict Pull-Ups
2:00 CrossOvers

RECOVERY



45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

2-4 Rounds :

5 High Box Jumps
10 Banded Lat Pull-Down
10 Weighted Sit-ups

10 Round For Time :

200/180m Row ( reset before every set )
15 Push-ups
10-1 Deadlift 100/70kg

TC 18

• Lets aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-ups and deadlift sets.

• Aim to complete the push-up in 1-3 sets each round.

• Aim to complete the deadlifts in 1-2 sets each round.

• With lots of transitions in this workout, lets be urgent moving station to station.

Build In 20 minutes 1 RM

3 Rounds :

1:00 Row Damber 10/8
8 RDL with / DB`S
10 Hollow Rock
5 Strict Pull-ups