EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar

AMRAP 12min
9/7cal assault bike
2-4-6-8-10-12-14...
Fr.squat (from floor) 60/45kg
Burpees over bar

Reps 21-15-9
- Lunges bb back rack 45kg
- leg lift strict

Aerobic condition:
10 min: C2 Bike
4min: ski or row
8 min: C2 Bike
4 min: ski or row
6min: C2 Bike
4min ski or row
4min: C2 Bike
4min ski or row
2min: C2 Bike
4 min ski or row
Go easy aerobic pace.

10-50 toistoa ja 30-60sekuntia koneen keston mukaan:
Jalkojen nostoja
Lankkua
"Polkupyörää selällään"
Tähtilankkuja
Vatsoja
Punnerruksia
Ja mitä näitä nyt on...

Minuutin tauko kun yksi kierros liikkeitä tehty

150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
- Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
- DB Prone row x 8 (Heavy, but controlled) - 25 lbs

Push press 5 x 5 reps

1000m row
50 Burpees
50 Box jumps
800m run

EMOM 15:
10cal row
10cal airbike
10 x hang clean (60%)
4min rest
EMOM 10
20 abmat
20 walking lunge

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-