Engine

2 Rounds:

• 10min Z2 Bike + Ski (5+5min) Into,

10min AMRAP @85% Effort

• 15 Cal Row
• 15 Cal C2 Bike

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1 + 1 + 2 x heavy complex

For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min.

DU tekniikka (10-15min)

Pistol squat

Warm up, 3 kierrosta:
:40s machine -> vaihtele
3+3 spider
3 russian bb maker
6+6 bird dog
6 air squat
6+6 light weight db push press
3+3 light weight db thruster
6 box step up

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump/step over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation** + echo

*aloitat jokaisen 3minuutin patterin aina toiminnallisella liikkeellä, ja sen jälkeen koko loppuajan kolmesta minuutista rullaat laitetta.
**toispolvi-asennosta kiekolla kierrot taaimmaisen jalan puolelta, ja nosta yläviistoon katse mukana.

Parin kanssa 12min

40 dl 35kg ygig
30 air squat synchro
20 sit up synchro
20 thruster/etukyykky

Power Clean

A) Build Up Tp Days Heavy

• 3 RM Power Clean *DnG

B) E3MOM X4-5

• 3 Power Clean + 3 Low Hang Power Clean
• 3 High Hang Power Clean

*Find Days Heavy

Push Press

• 2x5 @75%+
• 3x2 @85+

*Vitosissa vähän enemmä ku viime vko
*Rest 2-3min Between

Back Squat

• 4x5

*1s Pause @bottom
*Rest 3min Between

Accessories

3-4 Rounds For Quality:

• 10 Legs Raised Ring Row (1s hold)
• 10-15 One Arm Band Lat. Raise
• 10/10 DB Z-Press

Deadlift Test
A)
- Find Days Heavy 1RM

B)

• 3x3 @Moderate E3MOM

Row Intervals

• 2x2000m *rest 2min Between *eka snadisti iisimpi ja tokassa enemmän vauhtia

Core

4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 5-10 Ab Wheel Roll Out
• 10 Strict T2B

3-4 rounds:

Bike for distance
Kb farmer’s carry