Backsquat 50% of 1rep max
10, 9,....2, 1
10 burpees between sets

-3s pause in bottom of squat
Rest 3min between sets

A,
Zercher Squat 1x1

Use the heaviest weight you can for the set.

15 min to build up to a heavy single for the day

B,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE 7/10 and work for a consistent and steady pace.

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

E3mom
2x cluster

Voima
E3MOM, 3 rounds
6-10 push up
-matala tanko

WOD
4 rounds 40s work/20s rest
ground to overhead (wb)
worm push up
ring row
bike

A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

7' AMRAP

1-2-3-4...etc reps of:
pike push up
KB sumo deadlift high pull
one legged stand up from box (/side)

Tuplia, crosseja ja T2B harjoitusta

3 sets with weight vest.
In 4mins do:
500/400m Ski Erg
then in the remaining time:
4/3 Rope Climbs 4m
AMRAP Burpees
- Rest 2mins btw sets

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups