Running

6-10x
3min Hard Tempo
2min Recovery Tempo

Amrap 6 min

8 push press / 15 kg BB
40 single jumps

LEVÄTÄÄN JA HUOLLETAAN.

60min

-30cal AB
-30cal ski
-12 t2b
-30cal row
-20 DU

135 min
Warm up for 20 min

1.WL
Every 2 min for 7 lifts:
40 Double unders
3 Snatch @ 75-80 % - 41.5 kg
- Round times 1.15-1.12

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 cal row > 14
2) 12-15 Kipping HSPU > 8 abmat
3) 10 Burpee box jumps
4) Rest
- HR 167/177

3.Strength accessory
A. 4 sets:
TE Wide grip pull ups - 10 8 7 7
TE Deficit push up - 13 12 10 9 (15 kg plates)

B. Accumulate 30 Strict leg raises on stall bars
- 8 8 7 7

C. Sorenson hold
- 3x30 s.

40 min walking

Warm-up

3-minute Row + 3-minute Echo
+
2 rounds
5 KB Sotts presses
10 Hollow rocks
5 Ring row transitions
+
2 rounds @ increasing pace
5 Overhead squats
5 Chest-to-bar pull-ups
1 Wall walk
5 GHD sit-ups
1 Shuttle run
5 Handstand push-ups
5 DB deadlifts
60-second Echo bike after each round

4 km bike erg

Every 2min 8 front squat @60kg
Start at squats

Front squat 5x4x80%

5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight after each round. Recommended percentages: 70-75-80-95-90% of 1RM