4 intervals

In a 7:00 window

21/15 (cal) Row
15 Thrusters 50/35kg
9 Chest to Bar pull-ups
+
Row @ 70-85 %FTP20 for the remaining time

Rest 4 minutes

In a 7:00 window

21/15 (cal) BikeErg
15 Chest to Bar pull-ups
9 Thrusters 50/35kg
+
BikeErg @ 98-102%FTP20 for the remaining time

Rest 4 minutes

4 intervals

In a 5:00 window:

For time
15 Thrusters @ 42,5/30kg
10 Toes-to-bars
7 Bar-facing burpees
+
BikeErg @ 98-102%FTP20 for the remaining time

• rest 5 -

In a 5:00 window

For time
12 DB snatches 22,5/15kg, alternating
8 Box jump overs, 24/20″
6 Lateral burpees over the DB
+
BikeErg @ 98-102%FTP20 for the remaining time

• rest 5 -

5 x 2 AHAP

Back Squat, work up to heavy 5RM (aim for heavier than last week)
+
1x8 @ about 75% of 1RM

Bent over rows with barbell
4x12r @ max weight w. good form
90s. Recovery

Snatch Pull + Snatch

7 x ( 1+1 ) @ 50 - 85%

Go Every 1:30

Hold as long as possible at the Top of the Rings

EMOM x 8-12

1) machine
2) 5 deadlift + 5 hang power clean + 5 front squat
3) machine
4) 5 barbell row + 5 press + 5 push jerk

5 kierrosta aikaa vastaan:

• 10 burpee
• 10 boksihyppy (N 50cm / M 60cm)
• 10 wall-ball (N 6kg / M 9kg)

Work up to heavy 2 reps bench press
in 10min