Try to get as many douple unders unbroken as you can.

20min amrap:

• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky
• 5 leuanveto
• 10 thruster (N 30kg / M 42,5kg)

Pilates

Back Squat 5x3 @77,5%+

3 sets of 12 reps on the Bench Press.

7 x every 2:30
3 reps
Built up to 80% or last weeks weight
RPE 8

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Goal & Intensity
-Build upper-body pushing and pulling strength.
-Improve control and stability in both movements.
-Moderate-to-heavy strength work on the bench press.
-Controlled, technical pulling work after.
Bench press: RPE 8.
Pulling: RPE 6.

Coach’s Tip

Keep your upper back tight on the bench.
Move with control and full range of motion in pulling.

20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.

EMOM 18 Work 0:30/Rest 0:30 AMRAP

Bike Calories
Row Calories
Line Facing Burpees

AMRAP 20 with a partner:

150 double-unders
50 push-ups
15 Front Squats 70/50kg

– Partners split work as desired.

Romanian Deadlift

4 x 8 @ 50-60% 1 RM

Go Every 3:00