40 Double unders
20 box jump overs
10 KB swings 24/16kg American

shoulder press 5 x 1

With a partner, for time:
70 front rack lunges 35/50kg
70 Toes to bar
2000m row

50 front rack lunges at 35/50kg
50 Toes to bar
1500m row

20 front rack lunges at 35/50kg
20 Toes to bar
1000m row

You can divide the reps as you like with your partner. Other one rests while other one does the work.

EMOM 10
Alternating movements (5 sets each):
5 tng squat cleans ~50 % of 1 RM
40 DU

15 min, built up to a heavy complex of
Power clean + squat clean + split jerk

AMRAP in 7 minutes of:

3-6-9-12-15... reps of
Thrusters 60/40kg
Box jumps 30/24"

3rds accessory:
Barbell bent over row supinated grip 10 reps
Banded face pull with stick 10 reps (tempo)
Weighted plank hold 30 sec

-Lankkuun lisää painoa viime viikosta. Toisto +2 viime viikosta.

Metcon (time)

With partner, take turns and row the following distances(each) for time:
2000m
1500m
1000m
500m

Timecap: 45 minutes

*YGIG.

Accessory:

3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Metcon (time)

With partner for time: 5x1000m row.

*YGIG. Timecap: 45 minutes

Accessory:
3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Metcon (quality)

20 Minutes for quality:

5/5 DB Squat snatch
5 Strict pull-ups
10/10 DB Hang power clean and jerk
15 Sit-ups
20 Cossack squat

Accessory:

Spend 10-20 minutes stretching/flossing thighs/hamstrings