40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

---

in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

10 Rounds for time

8 C2B Pul ups
6 Squat snatch 40/25kg
4 Burpees over bar

3 kierrosta
A1) bulgarian split squat käsipainoilla x5+5
A2) askelkyykky käsipainoilla x5+5
A3) ghd jalkojen nostot x10

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

BikeErg Interval
20 Sec Sprint (105+ RPM)
40 Sec Easy
20 Sec Sprint (110+ RPM)
40 Sec Easy
20 Sec Sprint (115+ RPM)
40 Sec Easy
20 Sec Sprint (120+ RPM)
40 Sec Easy

3x (4 Min Hard (85-90 RPM), 2 Min Easy)

4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

2 Sets:
2 Min Mod (70-75 RPM)
90 Sec Mod (80-85 RPM)
1 Min Hard (85-95 RPM)
30 Sec Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin”

Tiukka rengas mu 4x1