Tempaus 5x1x75%

Rive Mave + rive taskuilta 5 x (1+1)x70%

Tempaus mave 3x3x95%

Takakyykky 3x3x75%

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.

40 min
4 min run/1 min walk
6.6 km
HR 130/164
6.20 min/km

10 rounds for time
1 ropeclimp
30 du

Strength:

Build up to a heavy arm over arm sled drag in 15mins

Workout

AMRAP 20 mins
in teams of 3

5 sandbag to shoulder
5 sandbag clean to squat
5 sandbag squats
50m carry

A,
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
5 rounds for time of:
3 Squat Cleans @102/70kg
15 Kettlebell Swings @24/16kg

Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 10 mins

C,
Ring Dips 5x8

Rest as needed between sets.

Perfect reps. Add weight if this is easy.

Every 3min
10, 8, 6, 4, 2, 2, 2

For time / kaverin kanssa tai ilman
By in 150cal soutu

6kierrosta
CINDY

4kierrosta
8 käsilläseisonta punnerrus
15 swing

3kierrosta
15 boxia
12 Riipusta rinnalleveto kyykkyyn

2kierrosta
20 wallball
30ttb

50burpee

120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.HSPU Strength
- Not done

3.Push jerk
Build to 70% effort triple

4.Strength
3 sets:
8+8 Single leg KB RDL - 16 20 20 kg
15 KB Belt squat - 24 24 24 kg

Seated shoulder press 6x5