130 min
Warm up for 15 min

1.Squat clean
- H2

2.BCTB
- Bfly 25
- BCTB singles 4 x 1
- Kip swing + CTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Metcon
A. 00.00-10.00, 4 RFT:
10 CTB
8 hang power clean @ 50 kg > 45 kg
Time: 7.54

10.00-12.00 rest

B. 4 RFT:
8 STOH @ 50 kg > 45 kg
10 BJO
12 cal bike
Time: 7.33

4.Strength
A. Tabata shoulder press @ 10 kg
- 12-8 reps

B. Tabata hollow rock

Partner WOD:

P 66 Push up
U 66 USA Swing @24/16kg
M 66 Medball Sit-up @9/6kg
P 66 Pistol Squats
K 66 Knees to Elbows
I 66 Inverted row
N 66 Narrow Grip Floor Presses @40/30kg
TC:40'

CNJ daily max
Front squat 5x3
Db push press 4x6

Amrap6

14wallball
7 pull ups

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold

3 Rounds:
1min Row
3/3 Bird dog with 3s hold
10/10 Split stance RDL
5 Banded bent over row with 2s pause
8 KB swing with rubber band

Vauhtipunnerrus
5 x 3 @75%
*Lepoa 2-3min sarjojen väliin

6 x 5 min on / 3 min off

Vuoroin A ja vuoroin B, molemmat kolmesti

A) amrap5
15/12 Cal row
15 Wall ball

B) amrap5
15/12 Cal bike
15 Box jump

*tarkoitus on pitää koko treenin ajan tasainen vauhti eli tavoittele samoja kierrosmääriä läpi treenin.

140 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.BCTB
- BFLY x 35
- BCTB x 15

3.Conditioning
Row progression, week 7
10 x 500 m, rest 1 min between sets > 8 sets
Avg. 2.05/500 m