10 kierrosta aikaa vastaan:

• 10-9-8-7-6-5-4-3-2-1 rinnalleveto kyykkyyn (N 40kg / M 60kg)
• 10cal BikeErg
• 10-9-8-7-6-5-4-3-2-1 penkkipunnerrus (N 50kg / M 80kg)
• 10cal SkiErg
• 10-9-8-7-6-5-4-3-2-1 maastaveto (N 70kg / M 100kg)
• 10cal soutu

Skaalaus:
Rive ~50-60% kehonpainosta
Penkki ~70-80% kehonpainosta
Mave ~90-100% kehonpainosta

140 min
Warm up 20 min
1.MU
- Skill drills
- MU 8x1 + 1x2
- MU + HTR 7x1+1
- 17 MU

2.HSPU work:
A. 3 sets:
Max effort Bottom of HSPU hold
- Back to wall
- 2 2 2 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU - 4 4 5
45 s Shoulder presses w/ stick - 5 5 5
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6+ @ 60kg
- Rest as needed
- Last set 8 reps

4.Strength
A. 3 sets:
8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
6-10 (Banded) Glute ham raises - 6 6 6
- Rest 60-90 s between sets-

Every 3 minutes for 24 minutes

15 cal ass bike
6 power clean & jerk

Begin at 40% and increase weight with 2-3%

Warm up: olkapääjumppa (ohjelmoitu)
Push Press 4x6

Find heavy single in 20min

4-6rounds:
15 cal row
30 sec wall sit
12sit up burpee with kb
7box jump

5-10 ROUNDS

Take a few warm-up rounds before doing the actual workout

Focus on the Quality of the reps - make sure you do it right and dont go too heavy, but still not too light - if you start to loose form, back the weight down

• 1 Halted clean deadlift
• 1 Power Clean
• 1 Halted clean deadlift
• 1 Full clean

15 Deadlift 80/50kg

30 WBS

45 Sit Ups

Souda tunti, tulos metreinä.

For time - with an atlas stone

• 30 ground to shoulder

Scale w. D-ball or sandbag

Note weight, stone etc in the notes