2 Sets of

3 x 800m Run*
– Rest 0:45 between repeats –
— Walk/jog for 5:00 between sets —

• Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

Amrap 20
NATE X 2
4 ring mu
8 hspu
16 kettlebell swing american 24kg

Dead Lift heavy 3rep of today
+
60 cal row
40 Wall balls
20 HSPU

"Heavy snatch single in 10 minutes.
Sitten
3 Kierrosta:
1x74%
1x78%
1x82-85%
Nostot 1:30 min välein

Heavy C&J in 10 minutes.
Sitten
3 Kierrosta:
1x74%
1x78%
1x82-85%
Nostot 1:30 min välein

Back squats 3 x 5 @67-70%. "

5 rounds for time (tc 20min)
24 cal ski erg
12 ohs 42,5kg
6 kHSPU.
Goal is to go UB on alle movements, take longer breaks between movements if needed.

Total 90min+60min
A.
500m row, 2 rounds: 10 air squat, 10 lunges, 20 abs, 20 backs
B.
1. Takakyykky nousu max
tauko
2. Tempausveto + tempaus laskussa tangon päistä 10 kg kiekko pois 8 x 1+1
C.
Weighted sit ups plate high 4x12x5kg
500m row
D.
Mobility WOD 60min

Istuen Arnold pressiä 45+45ln käsipainot
Max toistot 5 sarjaa

Week 9/16: Inverted Juggernaut Method
Shoulder Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

4 Rounds for quality

6m handstand walk
5 hspu
5 stict RMU w/ rubber band or 5 ring dips

3 rounds of
Ski
Row
Assault bike

First round 7min each
Second round 5min each
Third round 3min each