Shoulder press 6x6x75%

3000m run
300 walking lunges
2000m run
200 walking lunges
1000m run
100 walking lunges

80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

8 mins running drills (skips, butt kicks, high knees)
800m run

6 rounds
15|45 Airdyne Sprints
(15 sec sprint/ 45 sec moderate pace)

5 rounds
30 steps OH walking lunge (held oly bar in external rotation)
10 Med Ball Slams (15lb ball)

4 minutes work
10|10 Tabatas lunge jumps

Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

160 kpl vatsoja

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

WRK(24)
WRK 4:00 REST 2:00-RPT 4
8 single arm alternate db devil's press(change hands after each rep)
16 dumbbell hopovers
24 dumbbell sit ups
(choose weight)

Opt(6:00)
2x400m on the 3:00

Finisher
50 kneeling crunch
1:00 minute hamstring stretch

AMRAP 26, Teams of Two. YGIG
Row Calories
Clean & Jerk 90/65kg
You can change as you like btw. rowing and Clean & Jerks`s
One calorie is one rep.

3 ROUND OF:
17 POWER SNATCH 60/40 40/25
34 DU OR 90 SU

A.
5 rounds
1min Burpee
1min DU
(No rest btw sets)

B.
5 rounds
30s ON / 30s OFF
DB Hang snatch
V-ups, alternating
Push-up
Russian twist
KB-swing
Burpee

5x60%
5x65%
5x70%
5x70%