Time cap 25min

15 burpee bar jump
15m overhead lunges 20kg plate
15 rope decline
50 abmat situps
15 ring row
15 push up
50 box steps 24"
15 pushups
15 ring row
50 abmatsitups
15 rope decline
15m overhead lunges 20kg plate
15 burpee bar jump

Row 10 x 500m with 1min rest.
- Try and hold your intended 2K split time pace
– so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec.
- On the last round go all out.

Total 90min
A. WU: 500m row, 2 rounds: 5 jump-push-ups, 15 abs, 15 backs, mobility

B. Olympics, Jyrkin tunti
Taitoharjoitteena aurinkotervehdys
Työntö varpailtaan päänpäältä
1. Työntöveto + rinnalleveto samoille jaloille + työntö
25, 30, 30, 35, 40, 40, 42.5
Tempaus nivusesta, minimivauhti
3x15 3x20 3x20 2x22.5 25 27.5
Tempaus maasta
27.5, 30, 32.5, 35, 37.5, 40 PR 42.5 ei 30

C. Strength
Shoulder press max + volyymi

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 6.11.22 

Total 105min
A. WU: 500m row, 3 rounds: 10 abs, 10 backs, 3 jump push-ups, mobility

B. Push press, 1 RM max test
HBBS, max
FS, volyymi
Pull-ups, volyymi 8 (6,2) 8 (6,2) 8 (4,2,1,1)
Weighted sit-ups with ls 1x5x20kg 1x3x20kg+9x15kg 12x15kg

C. Skillwork: KPU practice for 15min

D. Post WO: 500m row

5x5 OHS with 3 s pause at the bottom.

Dumbbell bent-over row 5x8-10

Total 65min
A. WU 500m row, 3 rounds
5-3 high box jumps: box+25 x5, 25+25 x5, 25+25+10 x3
10 KB snatch 8/12kg

B. Skills: HSPU practice for 15min
1 abmat 3,3 RxD: yrityksiä

C. Metcon, 3 rounds for time:
500m row 1.58, 1.58, 2.02
20 KBS 16kg 20,20,20
50 DU osissa
Result: 15.03
Rounds: 4.33, 5.14, 5.14 avg/max HR 178/188

D. Post WO 1000m row, shoulder rehab with KB
2x12x6kg 2x6x8kg 2x6x8kg+2x6x12kg

Total 100min
A. WU 700m row, 3 rounds: 5 heavy wall ball 9kg, 15 abs&15backs, mobility

B. Strength
Narrow bench, Wendler week 5
HBBS, Stopper & volume
Regular dips 5,5,5

C. Skillwork: KPU practice for 15min

D. Post WO: 700m row