Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

Every 1.30min x 8
2 Sets: 1 C&J @70-75%
2 Sets: 1 C&J @75-80%
2 Sets: 1 C&J @80-85%
2 Sets: 1 C&J @85-90%

Huom!
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

Push press 4 RM, then 3x4 @ 90%

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

90 Minutes @ HR Zone 2

You can use machines as you like

Thruster 5x10 (add load every set!)

A) 3 sets of
6/6 half kneeling KB press @ 31X1 tempo
12 quadruped pull through
6/6 single KB front rack split squats @ 31X1 tempo
12 russian twist*
*pause in the middle for 1 sec.

B) AMRAP 16 mins with partner (Relay style)
12/9 calories bike/row/ski
9 cleans
6 (3/3) alt. front rack reverse lunges
3 thrusters

Rx: 2x20/12 kg
Goal: 8+ rounds