40min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds

Basic Endurance 50 minutes :

2-3-4-5-6-7-8-9... Minutes Ergo

Echo
Row
Bike Erg

Overhead squat (75-85%)

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

145 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
Every 90 s. for 4 rounds each:
A. Tough set of Toes to bar + 5-10 Fast V-ups
- 8 + 8
B. Strict pull ups
- 6 6 6 6

3.Metcon
Every 3 minutes for 6 rounds:
15 Cal row
5 squat cleans @ 45 kg
Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
HR 158/182

4.Strength accessory
3 sets:
10+10 DB press - 25 lbs
15 bicep curls - 15 kg
10 side lateral raise - 10 lbs

15cl
15 goblet squat
20 alt. Hang db snatch

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

20 min amrap

• 15 Wallballs
• 10 Ring rows

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)

• Go by the feeling
• Rest 2min btw sets