AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg

30 Min AMRAP

• 500m ERG (should take about 1.20 at a semi-high sustainable pace)
• 20 (10+10) single handed deadlift 17.5
• 20 (10+10) "mini windmills" (DB ned af ben)
• 10 T2R

Alternate A1 / A2

A1. Push press – 4 to 6 x 4 @ 78+% (2-3 RIR), rest 1:30 before B2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

5 round
Amrap 4
40 shuttle run (8m)
30 cal bike erg
Max effort burpees

3 rounds

1:00 erg
5+5 windmill
1+1 perfect stretch
10 scapula pull-up
5 downsdogs

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.

Maksimi määrä sitä ittee

6 rounds

5-10 pull-up
10-20 push-up

1-2 min rest

OTM 10 minute
5 rounds
Odd: Shoulder press x 6 - 10 (50 % 1 RM)
Even: Pull up 4 - 8 / ring row x 8 - 16