155 min
WU for 20 min

1.MU
- Drills
- MU 6x1 + 7x2

2.Strength
A. Weighted chin up
3 RM weighted chin up in 10 minutes
- 10 15 20 kg

B. Strict pull & push capacity - for quality:
Accumulate 20 strict chest to ring pull ups
- 5x4

Rest 2 minutes

C. Accumulate 40 horizontal ring rows
* Every time you break a set do 10 hand release push ups.
4x10+10

3.Conditioning
Row progression, week 5
2 rounds, r. 5 min between rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
Avg. paces: 2.14.5 + 2.13.1
Avg. HR 166/175, 167/178

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
Build up to heavy double in 10 minutes
+ 2x2 -30%
- New set every 3 minutes
- 42.5 45 47.5 50 35 35 kg

B. Snatch pull (normal tempo)
4x3
"0-0.5 reps in the tank"
- New set every 2 minutes
- 65 kg

C. Snatch balance + OHS
3x2+1
"0.-0.5 reps in the tank"
- New set every 2 minutes
- 42.5 45 47.5 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 3 x 30"
2. 8 Heavy hip thrust - 70 kg
3. 5+5 Landmine rotations - 30 s. w. plank 15 kg

EMOM in 20 minutes:
Minute 1: 15 abmat sit-up
Minute 2: 10 thruster 42,5kg/30kg
Minute 3: 15 15 v-up
Minute 4: 10 DB power snatch 22,5kg/15kg

A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6

Leuan veto 10 RM
Valitse kuorma jolla pystyt tekemään 10 toistoa.

21 OHS 40kg
400m bike
15 t2b
400m bike
15 OHS
400m bike
12 t2b
400m bike
9 OHS
400m bike
9 t2b
400m bike

Emom 14 min

Odd Power clean 7x2
Even 3 broad jumps

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

Amrap 15min
5+5 bent over row (5 Pull Up)
10 Push Up
15 Sit Up

skaalattu
3 Ring Row
6 Kneeling Push up
9 Sit Up