• Run 400m

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Row 400m

• Mobility...

• Work on: MU/C2B/PU

FOR TIME

Buy in: 17 cal assault bike

170 thruster (17 kg)

After every 17. thruster do:
1 negative pull up (1 s hold, 7 s descent)
7 burpees

Cash out: 1700 m run with 17 kg weight vest!

3x3 heavy set ja sen jälkee 2 settiä 80-90%

5 rounds, 20sec on/20sec off
1) HSPU (from box/ pike push up/seated press)
2) Burpee
3) Toes to Bar (hanging Leg/knee raise/sit up/ v-up)
4) Box jump (box step up)
5) Rest

4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…

On the 4:00 × 6
12 pull up
21 kettlebell swing
200m run

AMRAP 5:

18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – (135/95)
Kilos – (61/43)

Rest day

Total workouts of the week 7 hours, x 5
The Training Plan

100 min

A.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

B.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU