Option #1 – If you can do sets of 6+ reps:

5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Option #2 – If you can do sets of 3-5 reps:
10 Rounds for total reps
Set of Bar muscle-ups
500m BikeErg

• Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 1+1+1)

B,
Hang Power Clean + Low Hang Power Clean + Push Jerk
(5-6 sets 1+1+1)

C,
2 Position Pause Clean Pull
(4 sets x 3 reps)

ACCESSORY

3x
10+10 kulmasoutu kahvakuulalla
10 viparit sivulle
5-10 dippiä tangolla

50 kcal bike/row
50 partner wall ball
50 partner sit-up w/ wb
25 box jump over

rest 1min

50 kcal ski
50m farmer's carry
50m over head carry
25 box over vurpee

rest 1min

250 SU
50 Deadlift 60/40kg
50 Partner push-up
25 box over burpee

wu:
AMRAP 8
5 up&down
10 band pull aparts
10 wb thruster
10 dead pug
20-30s mobility of choice

1) ENGINE

4 SETS OF:

AMRAP 6:

-350m Ski
-30 WB
-350m Row
+Amrap Burpee Over Rower

-REST 3MIN BETWEEN SETS-
Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

2) ACCESSORIES
4 ROUNDS FOR QUALITY:

-45-60s KB Plank Drag Through
-45-60s Banded Dead bug
-10/10 Banded Split Stance Wood Chop

KB DRAG:

Dead Bug:

Wood Chop:

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

Kantapää korotettuna lp päällä.

For time
- 2,000-meter row

3 rounds

10-12 ring dip
Max rep of push-ups

1 min rest

12-15 ring row
Max rep of biceps curl with empty barbell

Rest 90 sec between rounds