@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

A1 Ring pull up 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12-15s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max

Raskas viikko

A1. Ring pull up Cl. 3x2+1 (RPE9)
A1b Nordic curl x2 (RPE8)
Tauko 3 min

B1. FG-soutu 4x10(RPE 8)
B1b. Takareisivaihdot x 6 o/v
Tauko 2 min

C1. Yläpito isometrinen (fg/ilman) x 14s
C2. Kylkikeinunta x 10 o/v
C3. Rengaskippi x 10
C4. Joustohyppy x 25
C5. Hauiskääntö pallolla x max
Amrap 14 min

5 rounds
10-20sec pull up top hold
Rest 60sec
10-20sec ring dip bottom hold
Rest 60sec
10-20sec ring dip top hold
Rest 60sec

3-4 rounds for quality
8-12 handstand shoulder taps/ pike box shoulder taps
8-12 alt. pistol squats

Penkki 6x5 (60-70-80-60-70-80%)

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20

A: Snatch pull max.
B: Squat snatch 3x3
C: Squat clean+ double front squat + split jerk 3x3

Relay in teams of 3:

12 rounds (total)

1 Wallclimp
10 Shrimp squat
8 Push up

Cap: 15min

Kapea penkki 3x1
-90% viime viikon Max1:stä

Pystypunnerrus otsalta 5x5
-kapea ote

Vipunostot eteen tangolla 5x15