3 rounds of:
10 KB swings
10+10 KB side bends
10 alternating DB snatches
20 DB Russian twists
10 Reverse hypers
Rest

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

4 sets:
2min ON / 1min OFF:
10/8cal AB
30 DU
Max DB Skull Crushers (choose weight)

12min AMRAP:
6 Thruster
20m Prowler Push (10+10m)
20m KB Farmers Carry (10+10m)

Loadings:
Thrusters:
Rxd: 70/45kg, Masters: 50/35kg,

Prowler: medium loading, should
be able to go non-stop
Farmers Carry: 2×32kg

A: Power snatch + Hang power snatch+ Squat Snatch 4x3
B: Hang power clean+ Hang squat clean+ Squat clean+ split jerk 3x4
C: Clean pull 4x3 @85% of clean pull max.

Same weight
rest 2-3min between sets

Every 2.30min - rest 30sek between
SkiErg
Row
BikeErg

Then rest 3min
Tabata 20sek on 10off x 8
Sprint BikErg
Planke

Partner Workout
30:00 AMRAP
50 Wallballs @9/6kg
200m run ( each)
30 Deadlifts @70/50kg
250m row ( each)
Goal: 3+rounds

Extra:
Lying Banded Hamstring Curl: 100 Reps AFAP

1) bike
2) ski

Choose pace, rpe 3+