1000m row

3 rounds (45kg bb)

3 clean
6 front squat
9 S2O
12 T2B
15 HRPU

1000m row

Weighted dip 9RM

Warm-up:

*General, row+bike
*Perfect stretches
*Banded walk (glute ham)

A)
10 x 15m Sled push (weight by your own choise)

B)
4 x 10 Alternating frwd lunge w barbell (60kg)

C)
4 x 10 Cyclist squat (barbell 60kg)

D)
4 x 12 Calf raise (barbell 40kg)

E)
Core workout

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Squat Clean + Front Squat + Split Jerk

6 x ( 1+1+1 ) start @ 70% Split jerk & Building

EMOM for 4 rounds:
Pallof press left
Pallof press right
Hip extension hold on box with friend
Hip extension hold vice versa

Vappukisat

Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

---

Clean and jerk:

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 68% (of clean and jerk 1 rep max)

Deadlift:

20 x 1 every :30s. @ 69%

---

Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 2 Rounds of Cindy
4) Rest

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air squats

---

Bonus:
6 x 8 Banded chest to bar pull-ups
4 sets of 12 Reverse hyper or weighted hip extensions
4 sets of 12 Toes up romanian deadlifts with dumbbells

Core:
5 x 30m Sandbag bearhug carry

---

A,
For time:
30 Front Squats, 84/57kg
60 Toes-to-bars
90 Alternating Dumbbell Snatches, 32,5/22,5kg

Goal
Sub 17 mins

B,
3 rounds for quality of:
5 ATYTs
8 L/8 R Side Plank Reaches