Skaalattu:
- Drillit + lenkki 35min TAI LEPO
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 30min:
- Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-8min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

Kuntoilija:
- Drillit + lenkki 45min
- Samat drillit, käytä aikaa 5min.
- Lisäksi lenkki 40min:
- Aloita kävellen ja lenkin lopussa pyri juoksemaan n. 10-25min yhtäjaksoisesti.
- Syke on tavoitteena pitää 60-80% maksimista

Pro:
- Drillit + lenkki 50min
- Samat drillit, käytä aikaa 5min.
- Lisäksi yhtäjaksoinen juoksu 40min:
- Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-80% maksimista.
- Loppuun kävelypalautus 5min.

A,
Push Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Alternating Chest Supported Dumbbell Row 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 10 L/10 R

C,
Arnold Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
5 rounds for max reps of:
Partner 1 do:
Kettlebell Farmers Carry, 24/16 kg, 100 m
Partner 2 do:
As many rounds as possible of:
4 Ring Muscle-ups
25 Double Unders

Log your total reps accumulated each round for the AMRAP section.

Complete in teams of 2.

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

A,
Front Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Single Leg Front Rack Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
Complete as many rounds as possible in 15 mins of:
3 Dumbbell Burpees 2x22,5/15kg
3 Dumbbell Hang Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Press
3 Dumbbell Thrusters
20 Box Jumps @60/50cm

Goal: 6+ Rounds

D,
For quality:
Couch Stretch, L 2 mins/R 2 mins
3x 6 L/6 R Eccentric Pigeon Squats
3x Bar Hang, 30 secs
PVC Shoulder Stretch, 2 mins

Eccentric Pigeon Squats- 6 sec lowering
Bar Hang, 20-30 secs
PVC Shoulder Stretch- accumulate the total time

125 min

1.Snatch
A. Every 2 minutes x 4
2 Power snatch
- 37.5 40 42.5 45

B. Snatch consistency work
Every 2 minutes x 4
1 Snatch pull + 1 Snatch + 1 hang snatch x 70-75%
3 High box jumps
- 40 42.5 45 45

2.Front squat
3 x 80 % 64
3 x 85 % 68
3 x 90 % 72
- New set every 3 minutes

3.CTB
E2MOM10:
X reps CTB - 8 8 8 7 6
Easy bike between sets

4.Accessory
10-8-6-4 OHS
- 32.5 35 37.5 40

E5mom for 25min

5 Rounds, every 5:00 min

12 KBS 32/24kg
12 Box jumps 24/20”
200m run
12 Burpees
12 Wallball shots 20/14lb

Row + burpee

10x
500m
10 burpee soutulaitteen yli

10:00: Rope Climb Practice
Focus on learning new and faster techniques!

Back squat 3 RM, then 3x3 @ 90%

Fran on Fire🔥
21-15-9
Rxd 40/30kg (90/65lb)
Fitness 30/20 (65/45lb)

Row calories
Pull ups
Thrusters
Burbees

Timecap 15’
Target sub 13’