including at least 3 rfq
15 tricep pushdown
15 hammer curl

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

6 sets:
1 hang power clean above knee+
1 hang power clean below knee

+
3+3 1-Leg jumps korokkeelle

Front squat 3x3

For quality
2 - 3 rounds
A. Cross over box step x 8 side
B. Deficit one leg hip raise x 8 (use step box or foamroller)
C. Bulgarian deadlift + Bulgarian split squat 8 + 8
D. Straight leg deadlift with kettlebells x 8

LÄMMITTELY
2 kierrosta, 60s./20s.
1. Soutu
2. Face pull
3. Air squat
4. Uimari

2 kierrosta, 60s./20s.
1. Lisko vuorojaloin
2. T-kierrot selin
3. Käden avaus kyljellä

EMOM20
10-12 x vaakasoutu vastaote
12-15 x suorin jaloin maastaveto KK
10-12 x vaakasoutu myötäote
12-15 x KK heilautus pään yläpuolelle
10-15 x Levypainon nosto pään yläpuolelle
toistomäärä sen mukaan, että yhteen suoritukseen menee max. 30-40sek.

Voit merkata treenin tulokseksi vaakasoutujen yhteen lasketun määrän

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round

3 Rounds :

1:30 Cardio
10m Bearwalk
10 Scorpion
10 Elbows Rotations
5 Box Jumps

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups