7 rounds for time:
7 cal assault bike
7 burpees
7 thrusters

ACCESSORY

core:
3 rounds:
25 sit ups (abmat)
40s ring plank hold

Build to A Heavy Set of 3 ( TnG )

• We aren´t necessary looking to PR today. Just build to something that feels heavy today.

Each for distance:
6min Row
4min Row
6min Row
4min Row
2min Row
- Rest 2min btw efforts.

Pacing:
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
6 mins- 5 km pace, 26-28 SPM
4 mins- 5 km -2 secs/500 m, open stroke rate
2 mins- max effort, 28+ SPM

Score: total distance

Back squat 5-5-7

3 rounds for time:
15 push ups
10 strict pull ups
5 deficit hspu (korotettu, levypainot käsien alle)

• pikku pumppi viel loppuun!

30 MIN

• 15 cals erg
• 5 Devils press 2x17.5
• 1 rope climb

10 Round For Time :

200/180m Row ( reset before every set )
15 Push-ups
10-1 Deadlift 100/70kg

TC 18

• Lets aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-ups and deadlift sets.

• Aim to complete the push-up in 1-3 sets each round.

• Aim to complete the deadlifts in 1-2 sets each round.

• With lots of transitions in this workout, lets be urgent moving station to station.

40 - 60 minutes Row, Bike Or Run

Back: EMOM for 4 rounds
1) 15 KB swings
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest