3 high box jumps
5+5 single leg db snatch
5-10 push-ups
0:30 plank hold

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 500m Row
• 20 Box Jumo Over

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

Press behind the neck 3x6
- lepo 2min
- lisää painoa edelliseen viikkoon

T2B tech / Kipping HSPU tech

30' AMRAP w. partner

Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a> @20/12
30 partner wall ball 
20 pull up 

Kevyttä puuhastelu muutama päivä.

A)
In 15 mins complete 3-4 rounds of:

Kettlebell low windmill x 8/8 reps
Single arm overhead/front rack walking lunge x 10m/side
Kettlebell floor press in glute bridge x 12 reps

B)
For time
27-21-15-9
USA swing@24/16 kg
Box jump overs@60/50 cm
Push ups

Time cap: 12 mins

Weighted Pullup 3 RM

40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

Zone 1 – SkiErg Burst

Zone 2 – Running Burst

Zone 3 – RowErg Burst

Zone 4 – Sled Push/Airbike Burst

Zone 5 – Beep Run

Each zone includes:

•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone