2-3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 DB skull crushers
8-12/side DB External rotations

For 40 to 60-minutes @ base

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

25x emom
1) soutu 15 cal
2)5 etukyykky 70kg
3) 5 suoraa leukaa
4) 5 hspu
5) rest

AMRAP, max reps

Front squat
3x5 reps

50 minutes @ HR Zone 2-3 :

4-6 Minutes Cardio
10 Push-Ups
12 Dual DB Bent Over Row
20 Air Squats
:30 Dual DB Overhead Hold
1:00 Wall Sit

250m SkiErg

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

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BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min

Voima
EMOM8
Push up 6-10
Hollow hold 10-30s

Metcon
Amrap 8
Push up 8
Sit up 8
KB thruster 8

7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.