Every 15 minutes for 45 minutes (3 rounds)
1,2 km hill trail run or 2000/1500 m row
15 dual DB push presses
20 ring rows
15 med ball cleans 9/6 kg

Hang clean 2x2

Freestanding handstand hold

1 to 2-minutes on your hands*

• Give yourself no more than 5-minutes to accumulate this time

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./20s.
1. Uimari
2. Pull over kp (jalat mukaan)
3. Seinällä pystypunnerrus
4. Rullan päällä kuminauhalla veto ylhäältä
5. Käden avaus kylkimakuulla vk

n. 60-90s./liike
- Roikkuminen
- Renkailla rintakehän avaus
- Boksilla rinnan alaspainallus
- Kylkimakuulla ristikkäisten raajojen ojennus

VOIMA
3 x 12 rengassoutu
Lepää 60-90s. sarjojen välissä

HIIT 1
3 x 30s./15s.
1. Tempaus vuorokäsin kp
2. Lankku (+jalkojen avaus)

HIIT 2
3 x 30s./15s.
1. Stepperin/boksin ylitys
2. Jalkojen siirto kk yli

Engine

C2 Bike

10min Z2 WU
Into,

2-3 Rounds Of:

Start @60% of FTP

• Add 20 Watts E2MOM untill @100% FTP

*Easy 3min between rounds

5 x 2 x 1 + 1 x 60-70kg

3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
+
Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
+
Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings

5x2x1+1x60-75kg

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

E3mom for 45min

6x15m shuttle run
1000m Ergo bike