45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

Every 5 minutes

1-2 min Single Leg Skill

Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3

4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS

Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row

A: 10min emom
Odd: 3x prowler sled push
Even: 3x clapping push ups
B: Bench press 5-5-5-5-5
C: 6rft
5 unbroken strict chin/pull ups
10 unbroken push ups wide/narrow
15 squats
Alternerade grepp varje varv
D: OH triceps extensions 3set
E: DB Shoulder raises 3x drop set

3x every 7min

10 t2b
30 wb
10 db snatch
2x5m oh lunge
30 cal row

EMOM6
- max SHSPU
- max t2b

Rest 2

EMOM6
- max HSPU
- max t2b

120 min
Warm up for 20 min

1.BCTB
- BFLY x 50
- BCTB x 30 (singles)

2.Aerobic work
For 45 min:
5 min bike
5 min row
Then:
5 scap pull ups
5 scap push up
10 arch rocks
20 hollow rocks
10+10 side plank raises
10+10 single leg hip thrusts

Seated shoulder press 2x10, 1x6, 1x4

EMOM 7 rnds
Assault
T2b
Ski
Thruster
Row
DB snatch
Rest