Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest

A: Jump rope 10x 30 on/30 off
B1: Excentrisk Hspu + kick up 3x5
B2: Pronated grip ring pull ups 3x8
C: Archer push ups 3x7
D: DB powell raise 2x8/arm
E: Push ups 5x11

Back squat:
5x2
Rest 3min...

4x2x1+1

90 min
Aerobic work
15 min erg row/bike/crosstrainer
Then:
10 v-up
10 pike leg lifts
20 side heel touches
HR 125/141

A.
2 rds:
Run 200m
9 Air squat
7 Ring row
5 Push up

2-3 rds:
3-6 Power clean
3-6 Front squat
3-6 Push press/jerk

Mobility:
- Lunge complex
- Shoulders
- Pigeon stretch
- Couch stretch
- Ankles/Calves

140 min
Warm up for 15 min

1.BFLY/CTB
- BFLY - 45
- BCTB - 10
- KCTB - 30

2.Squat
Back squat
- 6x4x72.5 %
- 67.5 kg

3.Metcon
4 rounds for time:
1 round of unbroken "barbell complex"*
10/8 cal Assault bike
30 s. Rest between rounds

"Barbell complex"
1 Cluster
2 Thruster
3 Hang squat clean
4 Push jerk
5 Front squat
x70/50 kg

Times: 2.00, 2.09, 2.00, 1.30, total 9.09

Home edition:

For time:
5k run

A.
2 rds:
15 Jumping jacks
8 Air squat + Twists
4 Up&down dog

2 rds:
8-12 Jumping lunges
6-8 Power snatch
4-6 V-sit ups

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders

B.
Pause Front squat:
3-4x 6-8
With 5s. pause (bottom)

• Rest 2min. btw sets.

• Ohjeistus:

• Pidä käsipainot/kahvakuula eturäkissä. Pysäytä kyykky kyykyn ala-asentoon 5s. ajaksi.

• Minimoi aika yläasennossa.

C.
For Time:
3 rounds:
24 Jumping lunges
18 DB/KB Power Snatch (Alternate)
12 V-sit ups

• Ohjeistus:
• Askelkyykyt hypyllä, 12+12.
• Tempaukset vuorokäsin.
• Etene reippaasti.

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings
10 DB press

Strength and skill
Every 2:30 x 4
Max effort strict pull-ups
10 ring rows straight after pull-ups