With partner 3min on / 1min off x6, YGIG, divide anyhow:
16 jumping pull up
22 sit up
34 / 28 cal row

Continue where you left off.
Result: reps completed.

3 Sets
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat* (barbell)

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

Rest 2 Minutes Between Sets.

Penkki 5x65%, 3x75%, 1x85%
Penkki 2x15-20 (kapea/leveä)
T-tankosoutu 5x12-20
Kahvakuulasoutu vuorotahtiin 4x20-30 (eli 10-15 per puoli)

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Results 11, 12, 12, 11
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results 10, 9, 7, 6

E.
1000m row

60min amrap:

• 10cal SkiErg
• 10 renkaan hakkaus lekalla
• 10cal BikeErg
• 10 penkkipunnerrus
• 10cal Assault Bike
• 10 hauiskääntö + shoulder press käsipainoilla

Painot kommenttiin.

Power Snatch 1-1-1-1-1-1 25-25-45-45-50-fail @65, 60

Then,

12min AMRAP

4 Muscle ups <--3x1 Pull-ups/Dips w/green band

8 Toes 2 bar

12 Box jumps 24/20 <--Yeah!!! 20in box jumps. :)

Endurance @ 5:30p

4x 200m sprints
Then:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Total 75min

EMOM for 8 minutes:
6 deadlift 16kg KB
6 goblet squat
6 KBS

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
500m row

3 Sets:
8+8 Suitcase Deadlifts
12 Double Kettlebell Front Rack Box Step-ups

(Running clock)
2 Rounds (@40 kg):
500m row
5 HSPU - 15 Burpee - 15 Thruster
30 Cal Assault bike
5 Bear Complex - 15 Power Snatch
50 Wall balls

after 2 rounds, LOG TOTAL PASSED TIME
5 minutes break

then;

50kg Grace
30kg Isabel
LOG TOTAL PASSED TIME
5 minutes break

then;

1000m row
400m farmer carry @32 kg x 2
LOG FINAL TIME

Total 75min

Movement on the minute for 18 minutes, 6 sets:
1. min row 30 sec
2. min 5 strict pull ups
3. min 10 wall ball 6kg

A.
Take 20 minutes to find your new 1-RM Back Squat

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

> vaihdettu CFJKL Metcon:
7 min AMRAP:
10 front rack lunges 30kg
10 bar over burpees

*Lunges performed on approx. 10 meter distance, 11 lunges/set
Result: 105 reps
Avg/max HR 178/188

C.
1000m row