Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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Shoulder Warmup 3 rounds :

20 Pass Trough
5-7 Push-Ups
5 Kip Swing
2 Skin The Cat

EMOM 12
M1 8 burpees
M2 12 KB Swings 32/24
M3 20m sled sprint
try to have 20-30s. rest per minute

A)
3 sets of:
16-20 KB seesaw row
8-10 single leg goblet squats to target/side
6-8 KB windmill/side
rest 2 mins. between sets

B)
3 rounds (1 minute for max reps each station)
1: sumo deadlift high pull
2: sit ups
2: single arm KB push press
3: up downs
4: rest

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

2 rounds
w/ ~10kg weighted vest

5min AMRAP
8/6 cal bike
5 toes to bar
10 walking lunges
--3min rest--
5min AMRAP
8/6 cal row
5 pull up
3+3 one hand devil’s press 22,5/15kg
--3min rest--
5min AMRAP
8/6 cal ski
2 wall walk
10 stoh 50/30kg

30 pull ups
500m row
50 burpee
500m row
100 push up
500m row
150 walking lunge
500m row
200 air squat
500m row
150 walking lunge
500m row
100 push up
500m row
50 burpee
500m row
30 pull ups
500m row
tc: 60:00 min

Takakyykky 1-3x1 100 %

Osatoisto leuanveto 4x1,5 toisto, 5+ raskas
Alataljaveto kuminauhalla 3x12 raskas
hauiskääntö, hammer 3x8
Ojentajat niskan takaa 3x8
hollow rock 3xmax

3 kierrosta
A1) ring mu kääntö jalat boxilla x3
A2) kippi ring mu+ negatiivinen alastulo x1

3 kierrosta
A1) perhosia x10

OHS/SNATCH BALANCE

• TEE TÄÄ IHAN EKANA LÄMPÄN JÄLKEEN JA ENNEN TEMPAUKSIA

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä, mutta mieti tätä enemmän lämppänä tempauksiin