Run intervals

800m @ 5km pace, rest 3:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

600m @ 3-5km pace, rest 2:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

400m @ 3km pace, rest 1:30
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

200m @ 1 mile pace, rest 1:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

2*2+2 @50%
4*2+2 @60%

2*2+2 @50%
2*2+2 @60%
2*2+1 @70%

Max meters or cals in 30 minutes on the concept2 bike erg

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

Front Squat 12-10-8-6 reps (take the barbell from ground)

10 min AMRAP
Long cycle
- 12+12 light
- 8+8 medium
- 4+4 heavy

1,5EMOM 6 (9min)
- Mountain climbers 30sek
- Swingsquat x 12

12 min AMRAP
- Snatch x 20 (10+10)
- Squatjump x 20
- Am.swing x 20
- Abmat sit-up x 20