Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

Every 5min x 4-5
20/14 Cal Bike erg/Row (85% effort)
8-12 Ring dip/ring push up V.0-1
10-15 C2B Pull up/Pull up V.0-1
5m-10m Seal walk
RPE3-3.5

Huom!
Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

165 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 30

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

B. Snatch
- Heavy single for the day (RPE 9)

C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg

3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets

5-8 rds
10x up down
15x hollow rock
20x box step up

Eilinen/Lepo

WU
3rds
150m run/walk
10x air squat
10x burpee
+
pohkeiden mobbailu

3 Intervals

A1. 15-minute AMRAP
500m SkiErg
10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
5 Wall walks
15 Toes-to-rings

A2. 15-minute EMOM (0:45 work / 0:15 rest)
1) BikeErg for calories
2) Row for calories
3) SkiErg for calories
* Set yourself target calories on the 1st round, then stay consistent

A3. 15-minute AMRAP
1000m BikeErg
5 DB Devils presses @ 2 x 22.5/15kg
10 Burpee box jump overs, 30/24″
5-minute BikeErg @ steady pace (5/10 effort) after each interval

Our aim in today’s intervals is consistency over each 15-minute piece.
Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.