Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 4:00 REST 2:00 x4
8 pull ups/ring row/upright row
8 hrpu w/shoulder tap
8 db/kb/bb straight leg deadlift
24 db hopovers

Finisher
50 round the world
1:00 hamstring stretch

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(24)
row, run, walk, cardio of choice

Finisher
30 alt sit ups
1:00 butterfly stretch

4*10 min emom
45sec work, 15 sec off

1. Row
2. Wall ball
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Ski
7. Kb sit upp
8. Plank
9. Hollow rock
10. T2b

Concept2 BikeERG

5 sets of 2 sumo deadlifts
1s up, 1s pause, 3s down, 1s pause

6 rounds with partner

6 syncro burpee bar/row over
8 snatch
Easy row

Toinen pareista soutaa, kun toinen tempaa
Vuoronperään.

Every 1.30 x10 (5 sets per move) total 15 min
1. 6-10 kipping t2b/leg raises
2. 6-10 kipping hspu

Mobility

Complex of:
2x hang clean
2x clean

3-5 sets

12min AMRAP of...

I : GS snatch x20 (24kg/16kg)
II : T2B/K2E x10
III : Box Jump x10 (30”/24” - full extension on top!)
IV : 60 sec (ski) ergo FOR CALORIES

Result is the calories on (ski) ergo.

You didn’t want to snatch kettlebells but rather not ski either so here you go! Because you’re not going to train for this anyway it will make a GPP test to try atleast twice a year (because you’re not going to do it quarterly anyway)...

GS snatch is kettlebell snatch in the sport style, starting from a swing; not ground-to-overhead. Only one hand-switch allowed per set.