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10/1min 😬

For time:
40K BikeErg

Otmx18
1) Tuplat
2) Punnerrus
3) lepo

Warm-up 00:30 / 00:30 x 10:
1) clean lift-off
2) kip swing
3) Hang power clean / Hang clean
4) plank
5) push press / split jerk

Every 2 mins x 6:
1 Power clean + 3 split jerk (merkkaa painot)

Every 4 mins x 3:
8 DKB clean & jerk (2 x 24 kg)
8 toes-to-bar + pull up
8 Deadlift (70 kg)
8 burpee over bar

Strength

A) E3MOM X4:

• 8 DL @2RIR
• 8+8 Bent Over DB Row

B) E3MOM X4

• 5 SB Clean + 5 SB Squat @50kg
• 20m Heavy Yoke

Metukka

4x3min On/1min Off:

• 25 T2B
• 15 Cal Row
• AMRAP:

Round 1-2: Double KB C&J @2x16kg
Round 3-4: KB Farmers Carry @2x20kg

Accessories

4 Rounds For Quality:

• 5-10 Ab Wheel Roll Out
• 10/side Russian Twist WB Throw
• 30/30s Weighted Side Plank

4x superset

Double DB Bench press
Bench press

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

Barbell cycling

3 Rounds @ Build up from empty barbell

3 Hang muscle snatch
3 Snatch grip push press (behind the neck)
3 Hang power snatch w/ 2-sec pause @ receiving/power position
3 Snatch high pull
3 Muscle snatch
3 Power snatch w/ 2-sec pause @ receiving/power position

• Focus on dialling a vertical/straight bar path (keep the bar close) and solid receiving/power position.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

20 min
20 cal assault bike
15 kipping pull up
10 burbees over bar
HSW handstand walk