AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7 x 1 min/30 s. @ 1:57 /500 m
- All intervals 1.57/500 m
- Rest 2 min
B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
- 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
- HR 169/188
- Spm 32
Cool down for 10 min

PM: 150 min
Warm up + COS 15 min

1.MU
A. Drills

B. Every 2 min for as long as possible:
2 Ring muscle ups
- 23 x 2

Rest 2 min

C. Every minute for as long as possible:
1 Ring muscle up
- 34 x 1
- Total of 80 MU

2.Clean + Low hang clean
- Heavy 1+1 for the day

3.Floating clean pull on a riser
- 3 x 5 @ Max of 2)
- 65 kg

4.Ring accessory work
Every minute on the minute for 12 minutes - not done

Three rounds for time of
40/25 kg Power snatch, 14 reps
7 Muscle-ups

Valakyykky

3x3

1 x clean + 2 x hang clean

Choose 2 machine’s

5min
5min
•
4min
4min
•
3min
3min
•
4min
4min
•
5min
5min

Easy pace / just move / 65-70%bpm / 42min total

Skill + Assault intervals 3/3
E2mom x5
5-15 pull up/c2b
20-50 du

Assault bike intervals:
4x5min/3min rest.
(Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85% maksimista, Ole tarkkana ettet ylitä kynnystä!

20 min emom

Following:

Min 1: Erg @ 75%
Min 2: 2 Ropeclimbs
..... continue

A 2 part workout with 1 minuts break om between.

Score is total time including the break

21/15/9
- Cals row
- C2B

1 MINUTE BREAK

21/15/9
- Burbee Box Jump Overs 24"
- T2B

For time:

1 000m row
50 rower facing burpees
1 000m row

Build up 2 heavy 1 rep snatch
+
E2M for 12min
1: Romanian Deadlift x 6-8 reps @ 3030
2: Stationary Dips x 10-15 reps @ 1111
+
3rft:
500 Meter Row
15 Push-ups
25 RKB Swings