Hyvää Juhannusta!

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

90 minutes @ HR Zone 1-2

You can use ergos as you like.

Deadlift

6 x 6 @ 70 % +

Go Every 3:30

Hyvää Juhannusta!

2 Sets :

8 Rounds

20 Second Sprint
40 Second Rest

4 Minutes Rest between sets.

• The goal here is complete roughly the same number each set.

• Score total calories each set .

For Time

3 Rounds
30 Wall Balls
15 Pull Ups
@9/6 (20/14)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

EMOM 20min
3-5 DB/KB Hang Snatch
3-5 DB/KB Snatch
3-5 Single arm OHS
ODD min Right arm
Even min Left arm

Skaalattu
EMOM 20min
3 DB/KB Hang Snacht
3 DB/KB Snatch
3-5 DB/KB Front squat
ODD min Right arm
Even min Left arm

6x 30s On/ 30s Off

1) kbs
2) sit up
3) box jump
4) plank hold

Total 24min