For time :

15 Thrusters 45/30kg
50m Sprint ( OHKIN Lähemmälle nurkalle )
15 Thrusters 45/30kg
100m Sprint ( Puoleen väliin OHKIN takaseinää )
15 Thrusters 45/30kg
150m Sprint ( OHKIN taaemmalle nurkalle )

TC 5

A1: Dips 4x6
A2:Strict pull up variations 4x7
B1: Body weight transversal abduktion rows 3x20
B2: SA Log Shoulder press 3x8/arm

Deadlift 5 RM

Build to A Heavy Set Of 3

For max reps
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

A: 10x 30 on/30 off jumprope
B: 10min emom 3x height jumps
C: Bulgarian split squat 3x8/ben
D: 3rft
400m run
30 rkb swing @24kg Kb

5 rounds of:
10 Crunches
8 V-ups
6 Tuck-ups
Max Hollow hold
Rest

Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg

EMOM12

1 Snatch
4 @ 80%
4 @ 85%
1 @ 90%
1 @ 95%
2 @ 95-100%

4 sets @ quality easy/moderate effort
1 x Stairs
2-5 x Strict Pull-Up
5-10 x Tempo Push-Up @ 1111
10-15 x Air Squat

• Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!