1) C2 Bike
2) rope climb
3) 20m farmers carry
4) 5 dball over bar

AMRAP 20
4000m bike erg (C2bike)
2000m row
Max m bike erg

1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

TBA
Tulee selville myöhemmin

Find your 1RM

30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest

Viikko 2
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.

Strenght
Back Squat 5x5 reps @mod/heavy weights.
Perform 8-10 hardened ring row right after
rest 2-3 min

Metcon
12 min amrap with partner
12/15 cal row, ski, bike erg or 10/12 cal air bike
20 db/kb snatch from floor
20 reverse lunges with 1 db/kb on shoulder
you go, I go.

Romanian deadlift 3 x 5

Sumo good morning 3 x 20

A: Halt power snatch + halt snatch up to heavy, then 4x1 @85%

B: Clean pull + power clean + clean pull + squat clean 3x1 @75%

C: Build up a heavy squat clean in 5 minutes, immediately after part B