4x400m
1min lepo kierrosten välissä

5min palautus

2x 800m
1min lepo kierrosten välissä

AMRAP in 20 minutes:

5 pull-ups
10 push-ups
5 T2B
15 air squats

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

10 rounds, 60s rest between rounds:
- 5 deadlift
- 5 dumbell row
- 5 front squat
- 5 push press
- 5 burpee
2x15kg dumbell, each round without letting go of the dumbells

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

Every 2' for 6 sets

A) 3 supersets of:
-Double kettlebell pendlay row x 8-12 reps
-Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
-rest 90-120 sec between sets-

B) 3 trisets of:
6 (weighted) strict pull-ups
12 push-ups on dumbbells
24 banded pull apart (orange band)
-rest 90-120 sec between sets-

C) Core work
2-3 sets
20-30 sec banded plank hold
10/10 side V sit-ups

90s on 30s off x12 w/ partner: divide anyhow, ygig
a) heavy sled push (target ~40-60m)
b) ski erg
c) rope climb
d) bike erg
e) sandbag squat clean (target ~10 reps)
f) air bike

A,
Back Squat Progression (2nd Cycle -Week 3)
-add 2,5- 5kg to your training max

1x5 @75% of training max (1 RM 90%)
1x3 @85%
1x1+ AMRAP @95%

Rest 1-2 mins btw sets

B, 4 sets
KB Single Leg Deadlift 12/12-10/10-8/8-6/6 (ascending weight)
After each set Single Leg Wall Sit (:30-1:00 / leg)

C,
In Teams of 2
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Over Unders
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Over Unders
Min 3: Rest

Then: Plate Overhead Lunges / Plate Thruster / Burpee Broad Jumps
Score: total reps+cals

3 Rounds for time
800m run
10 Shoulder to overheads 40kg
10 T2Bs

TC 20