1) 1000m bike
2) 5pc & 10 situp

30-60 Min Bike
60-90 Min Walk
20-30 Min Swim
30-40 Min Jog

HS Walk skill

10min EMOM
1.min HS walk 5-15m
2.min ergo 8-12 burpee

1 Min Hard (90-95 RPM)
2 Min Easy
4 Min Hard (85-90 RPM)
3 Min Easy
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
-Rest 3 Min-
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
Total: 53 Min

Speed work, rest at least 2 min between sets
A1) hang power snatch 3x4x60%
A2) hops 3x10m
A3) drop jumps 3x4
A4) jumping push ups 3x5

6 Sets :

Set 1 : 6 Back Squats @ 67%
Set 2 : 4 Back Squats @ 76%
Set 3 : 2 Back Squats @ 85%
Set 4 : 6 Back Squats @ 70%
Set 5 : 4 Back Squats @ 79%
Set 6 : 2 Back Squats @ 88%

Rest 2:00

A)
Every 2:30 x 4 rounds
lateral box step ups x 6 reps/side
dbl KB Z press x 10 reps

Every 2:30 x 4 rounds
single leg crossbody deadlift x 6 reps/side
dbl KB bent over row x 10 reps

B)
5 sets
2 min. work / 1 min. rest

3 burpees
6 double KB snatch@2x24/16 kg
9 air squats

Goal: 2+ rounds each interval
Pick up where you left off last roundP

A1. Thruster kb’s
A2. Single hand kb snatch
A3. Double Kb swing
10->1

B1. Pull ups
B2. T2B
B3. Kb push ups
1->10

Tee ensin A1 + B1 eli kb thrusteri 10, sitten 1 pull up, 9 kb thruster, 2 pull up jne siihen saakka että kb thrusterit 10->1 ja pull upit 1->10
Sitten sama juttu A2 + B2 eli kb snatch 10 per käsi, 1 T2B, 9 kb snatch per käsi, 2 T2B jne.
Tämän jälkeen vika osio; db kb swing 10, punnerrukset kuulien päällä 1, tuplaswingi 9, punnerrukset 2.

Aikaa vastaan.

Eli liikeparit A1 + B1, A2 + B2, A3 + B3.

A,
Log your best Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.
Find your 1RM in 20 mins.

B,
As many reps as possible in 10 mins of:
Echo Bike Calories

Low Impact- RPE 7/10

C,
For quality:
3x 6 Eccentric Split Squats, pick load
Pigeon Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Dumbbell Pull Overs, pick load
Thread-the-Needle, L 1 min/R 1 min

Ronjas 1RM clean 💃