140 min
Warm up for 20 min

1.MU
- Drills
- MU 30 x 1

2.Metcon
Rowing progression, 5000 m row for time
Time: 21.03
Avg. pace: 2.06.3/500 m
Split paces: 2.07.8, 2.07.9, 2.07.0, 2.06.3, 2.02.6/500 m
HR: 172/188

3.Cool down
5 min easy AB

For time:

• 15 thrusters, 95/135 lb.
• Run 200 meters
• 20 thrusters, 65/95 lb.
• Run 400 meters
• 30 thrusters, 45/65 lb.
• Run 800 meters

• 2min.: Row/Bike/Run

• 1 rnd:
  45s..: Squat + Hip up-down
  45s.: Scorpions
  45s.: Reverse lunge w/ stretch
  45s.: Shoulder Mobility w/ band

• 1min.: Row/Bike/Run

• 3 rds:
  3 Deadlift
  3 Front squat
  3 Shoulder press
  3 Thruster
  20s. Kipping swings

• Mobility...

• Front squat:
  8x ~35%
  6x ~50%
  4x ~65%
  (2x ~75%)

EMOM10
A. 10-12 K2E
B. 5+5 hang kb snatch, 20-24kg

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

For time:

3 rounds:
12 front squat 70kg/50kg
24 cal bike

2 min rest

3 rounds:
10 chest to bar/pullup/toes to bar
20 cal row

2 min rest

3 rounds:
8 clean&jerk 70kg/50kg
16 cal ski

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento

Nousevat painot 2min lepo