On the 2'30" x 10 rounds
10 hang power clean 50kg
30 double under
500m assault bike

For time
21 ohs 42.5kg
1000m row
18 ohs 42.5kg
750m row
15 ohs 42.5kg
500m row
12ohs
250m row
9 ohs 42.5kg

Wod for time
5 rounds of
800 m Run/ 1600/1700 m BikeErg / 800/850 m Row / 8/10 Cal Echo Bike
15 Am Swing @24/16
15 Push-Up

AfterParty
Double KB Rack Split Stance Half Squat Isometric Tabata @8/12

5 rounds for time of:

25/20 cal row
100 Double Unders
25/20 Assault Bike Calories
Walking Lunge, 100 ft

Reduce calories to 20/15 if needed and reduce dubs to 50-75 reps or 60 secs worth of attempts if you're still working on that skill.

3 Rounds for time

DL ladder
5 reps @80kg
3 reps @110kg
1 rep @130kg
10 DU
30 T2B
10 DU

TC. 20min

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Kyykky 3x3x75%

Penkki 3x3x75%

Maastaveto 3x1x75%

Ennen treeniä:
-hypyt 5x5

Treenin ohessa tee vähintään:
-150 toistoa vatsoja

• 2-3min. Row/Bike

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

• 1x
  8 Deadlift
  8 Muscle snatch
  8 OHS

• 1x
  8 Deadlift
  8 Muscle clean
  8 Front squat

3x
3 position snatch
3 position clean
3 Split jerk
Add weights...

10 rounds of DT w/ DB's:
12 Deadlift
9 Hang Power clean
6 Push jerk

• Rx: W/ 2x 22.5/15kg DB's

Time cap: 30min.