”Roundabout”

For total time:
21 Shoulder to Overhead (60/42.5kg)
800 Meter Run / 4 x Stairs / 1000m Row / 1000m Ski

Rest 2:00

15 S20H (70/47.5kg)
600 Meter Run / 3 x Stairs / 750m Row / 750m Ski

Rest 2:00

9 S20H (80/52.5kg)
400 Meter Run / 2 x Stairs / 500m Row / 500m Ski

Rx+: 60/42.5kg, 80/52.5kg and 90/57.5kg
22:00 Cap Including Rest

Tekniikka
- Rinnalleveto, kevyehköt painot ja keskity suunnanmuutokseen/allemenoon

• Voima rinnalleveto + rinnalleveto taskusta vartalo suorana + työntö kyykkyyn + Sots (3+3+3+3) x 3 kepillä/tekniikkatangolla

• Panda-veto + rinnalleveto + työntö x 5

• 5x3 maastaveto rinnallevedon tekniikalla riven 1RM painolla

4 rds for quality:
30 sec chin over the bar hold
16 reps (8/8) weighted box step ups (front rack) 2x KB/DB
-rest as needed between the movements

-pick time which you can hold UB, this will progress every week

10cal row
10 thruster 42.5/30kg
10 pull up

EMOM 20
Min 1: Reverse lunge 6 reps/side DB/KB
Min 2: DU 50 reps (45 sec DU practise)
Min 3: Rope climb 3 reps
Min 4: Strict t2b 5-7 reps

Row/Bike 30kcal,
1-3 Rope Climb,
5+5 Seated Press,
5+5m Banded Walk (sideways),
10-20 GHD Sit-Up

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Hip Flow/Hip Flow 2.0/Lunge Flow/Thoracic Flow/Squat Flow
2) 2-5 Jefferson Curl
3) 5-10 Cuban press
4) 10-15 Hollow Pull-Down
5) 15-20 Banded Good Morning
6) 10-20sec Flutter Kicks

18 Mins EMOM Alternate between.
1. 10-15 KB push Press 24/16kg x2
2. 5-8 strict pull ups

40 min amrap with partner

400m row
15 Wall ball shots
15 American swings

-partner A does one round, partner B rests and then change
-idea is to go hard on this one.

Max Distance Broad Jump
10 mins to find max distance