5k row for time

Strength
5 FS @80kg x2
3 FS@ 100kg x3

Metcon
Half Chelsea, in the last rounds did not manage to do the set in one minute.

5min Row/Bike with nose breathing only

Perfect Stretch video

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

5min Row/Airbike nose breathing only

5-10 Down Dog to Cobra video

A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max

Treeni 4
Warm Up
3 rounds
15/12 calories rowing
12 wall squats or 6/6 single arm ohs
12-16 cossack squats
:20 L-Hang (polvet voi olla myös koukussa)

Strenght
Overhead squats 5x5 reps @55-60 and 3sets @65%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @65-70% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @85-95% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets
500/600m row @5km pacesta 2-4 sek hitaammin (vetotahti 23-25 vetoa)
15-25 wall ball shots (unbroken)
rest 2.5 min bwn sets

Acecssory Work
3x15-20 banded strict pull ups (ottakaa paksua kuminauhaa)
3x12 barbell skull crusher (ranskalainen ojentaja tangolla)
3x15 Reverse hypers or Barbell good morning @light weight
rest as needed

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Row, Ski, Run, Bike or Double under training you can mix.

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15

For time :

21-15-9
Kettlebell Swing 24/16kg
Run 200m

TC 7

5min Airbike/Bike with nose breathing only

Cumulate 3min of Active/Passive Hanging