1)
Run 200
Thruster 6 50/35kg
Hs walk 10m / 15 taps

REST 3min

2)
2ring mu
4 hspu
6 KB swings

REST 3min

3)
6 Bar over burpee
9 power Snatch 50/35
12 T2B

Every 90s 10 rounds
2 squat snatch from the blocks

Juoksuintervallit
3 x 2000m / 3:00 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.

130 min
Warm up for 20 min

1.MU
- Drills
- MU 9 x 1

2.Basic conditioning
For 50 min:
10 min bike
10 min row
HR 134/151

3*5

DB bench press
KB row
DB press

AM: 50 min
A. WU for 15 min
B. Running intervals
- 5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
- 7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

Voima
E3MOM, 4 rounds
12 steps OH walking lunge (plate)

WOD
10min amrap
1 Sumo DL KB
1 Goblet squat
1 Box jump (plate)
Add 1 rep to each movement after
completing a full round.

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

40 min amrap:
50 cal ski or row
25+25 m single DB overhead walk (35/25 lb)
50 cal ski or row
50 single DB box step ups (35/25 lb)
50 cal ski or row
50 hand release push ups