Warm Up
Bike
5:00 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 Sprint

BikeErg Interval
2 Min Easy
10 Min Hard (95 RPM)
4 Min Easy Recovery “Spin”
10 Min Hard (95 RPM)
2 Min Easy Recovery “Spin”

-Rest 2 Min-

4x 2 Min Hardest (105+ RPM)
2 Min Easy

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 sit ups
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 kb swings

Run

50-60 Minutes @ HR zone 3

Hang clean pull 5x5 rep

Treeni 2
Warm Up
3 min cardio
2 min jump rope
1 min burpees
15 ring row
15 walking lunges
15 kb swings

then start training for renegade man makers

Strenght
5 sets : Renegade Man Maker x 5 reps
rest 1.5-2 min bwn sets
Push Up + DB row for both hands + power clean + push press

Partner Metcon
20 min AMRAP
30/24 Calories Machine
12-16 single arm devils press
24-32 front rack lunge walking steps (can use 1-2 db on shoulder)
24-32 Kipping pull ups / Hardened Ring Row
24-32 front rack lunge walking steps
75 double unders / 150 single unders
split reps anyhow
you go i go.

8 rounds for consistency:
25 cal run or 500/400 m row
30 s rest
2 min amrap: 10 DB deadlifts, 8 push ups, max sit ups
30 s rest

Bench press 5 RM, then max reps @ 90%

A) E3MOM

8+8 gorilla row
8+8 shoulder press

Remaining time c2 bike

B)

5rft

8stoh
12cal bike

5min of DU or triple under
practice

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2 Rounds with barbell/pvc:
10 Straight leg deadlift
10 Good mornings
10 Kangaroo squats
10 Behind the neck press

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5-10 Down Dog to Cobra
Squat Flow with a Plate

Just row