5x

10 DB Bench press 2x16kg
10 DB Seal row 2x12kg
20 DB Strict press 2x4kg

Superset x3

10 Biceps curl
15 Triceps extension

EMOM 40

1: 45s Erg (Z2)
2: 12 C2B + 20-30 Heavy/Drag Rope DU
3: 5-8 SB Clean
4: 15m HSW
5: Rest

LÄMMITTELY
Kiertoharjoituksena
2 kierrosta - 60s./liike
1. Soutu erg
2. Askelkyykkykävely
3. Vapaa roikunta
4. Penkillä käänteinen perhonen
5. Lp kanssa sivukyykky + kierto pään ympäri

AMRAP 25 min
parin tai tiimin kanssa
40/60 trx-soutu
40/60 mave tangolla (25-45kg)
40/60 penkkipunnerrus kp
40/60 maljakyykky
40/60 russian twist

For 40 to 60-minutes @ base

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Clean and jerk – Go every 0:30-0:45

3 x 1 @ 70-75%
3 x 1 @ 72.5-77.5%
3 x 1 @ 75-80%
3 x 1 @ 77.5-82.5%
3 x 1 @ 80-85%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

-20 abmat sit-up
-20 russian twists w med ball
-20 wall ball
-rest

Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

5 rounds with two dumbbells
10 x deadlift
10 x hanging power clean
10 x s2o
10 x devil's press
10 x box step over

Pause below knee, above knee and below hip