40 min amrap:
50 cal ski or row
25+25 m single DB overhead walk (35/25 lb)
50 cal ski or row
50 single DB box step ups (35/25 lb)
50 cal ski or row
50 hand release push ups

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
10+10 big arm circles (forwards/backwards)
:30 tricep strech R/L
30-50 single unders
6-8 ghd sit ups
6-8 push ups
1 rope climb / 3-4 strict pull ups
20-30 double unders

Tempaus Ladderi käsipainolla:
50-40-30-20-10
-välissä juoksu

Backward stepping lunges 5 x 8

A,
Week 8
Block Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
OPEN 20.1
10 rounds for time of:
8 ground-to-overheads @43/29kg
10 bar-facing burpees
Time cap: 15 minutes (goal: sub 13mins)

C,
Each for time:
Row: 7x 500 m

Rest 2 mins between efforts.

Goal:
Strong and consistent effort across all intervals.

D,
AMRAP12 mins
Complete as many rounds as possible in 12 mins of:
60m Double Kettlebell Front Rack Carry @24/16kg
30 mDouble Kettlebell Overhead Carry @24/16kg
15m Bottoms-up Kettlebell Carry @16/12kg
10 Kettlebell Push-ups

120 min
Warm up for 20 min

1.BCTB
- BFLY x 50
- BCTB x 30 (singles)

2.Aerobic work
For 45 min:
5 min bike
5 min row
Then:
5 scap pull ups
5 scap push up
10 arch rocks
20 hollow rocks
10+10 side plank raises
10+10 single leg hip thrusts

Rest day

Seal row 6-5-4-5-4-3

21-15-9
Assault Bike Cals
Thrusters
15-12-9
Row Cal
Pistols
12-9-6
Burpees over the bar
OHS

40 min E2MOM

1) 1:30 min row (medium intensity)
2) 14 DB bench press (low-medium weights)
3) 25 air squats
4) 10 FLR burpees
5) rest