400m row

Then
2 rounds
10 push ups
0:30 bar hang
10 banded pull apart

Bent over row
E2MOM x4
6-8 reps

*pick a weight you can achieve 6-8 reps each sets but no more.

Lämmittely ja mobility

Otm 10
4-6 leukaa

+
10 min amrap:

10 istumaannousu
10 tupla /20 sinkku
8 Kk mave

Loppuvenyttelyt

A,
Reverse Lunge + Single Leg Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x8 L/8 R

B,
Every 1 min for 15 mins: (Assault Bike)
15 Bike Calories + 1 Burpee
14 Bike Calories + 2 Burpees
13 Bike Calories + 3 Burpees
12 Bike Calories + 4 Burpees
11 Bike Calories + 5 Burpees
10 Bike Calories + 6 Burpees
9 Bike Calories + 7 Burpees
8 Bike Calories + 8 Burpees
7 Bike Calories + 9 Burpees
6 Bike Calories + 10 Burpees
5 Bike Calories + 11 Burpees
4 Bike Calories + 12 Burpees
3 Bike Calories + 13 Burpees
2 Bike Calories + 14 Burpees
1 Bike Calorie + 15 Burpees

C,
For time:
Sled Drag @60/40kg 800 m
Run, 1600m

Just get it done!

A,
Hang Snatch 3-3-3-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
10 rounds for time of:
15 Wall Balls @9/6kg
3 Deadlifts @142/102kg

Goal: sub 15 mins

C,
Complete as many rounds as possible in 10 mins of:
L Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
Dumbbell Bear Crawl, pick load, 15m

A,
2 Clean Pull + Power Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Overhead Squats @70/47kg
21 Toes-to-bars
Run, 400 m ( 5 laps in the gym)
15 Overhead Squats, @70/47kg
15 Toes-to-bars
Run, 400 m
9 Overhead Squats @70/47kg
9 Toes-to-bars
Run, 400 m

Goal: sub 15 mins

C,
3 rounds of:
max rep Ring Muscle-ups
50 Single under
Rest 1:30

Ring Muscle-ups- complete strict if you can do more than 15 in a row

D,
3 rounds for quality of:
12 L/12 R Side Plank + External Rotations @2,5kg plate

Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

A,
Front Squat 3-10

Rest as needed between sets.

Find a heavy set of 3.
-- then --
Back out to a heavy set of 10.

B,
Glute Bridge 15-15, using heaviest weight per set
Reverse Lunge 20-20-20, using heaviest weight per set

Reverse Lunges- 3x10 L/10 R

C,
Muscle Clean 5-4-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
AMRAP 7 mins of:
3 Clean & Jerks @102/70kg
21 Air Squats
42 Double Unders
Goal: 3+ rounds

E,
For quality:
Double Kettlebell Front Rack Carry, pick load 45m
Hollow Hold, 40 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 30m
Hollow Hold, 30 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 15m
Hollow Hold, 20 secs
10 L/10 R Lateral Ball Throws, pick load

9 min AMRAP
15 db squat 22.5/15kg
12 db box step up 22.5/15kg (60/50cm)
9 strict handstand pushup / box hspu

EILINEN / LEPO / 60 min PK-LENKKI

A,
3 rounds for time of:
30/25 Ski Erg Calories
15 Handstand Push-ups
30 Box Jump Overs @60/50cm
15 Chest-to-bar Pull-ups

Goal: sub 18 mins

B,
For quality:
Deep Squat Hold, 2 mins
3x8 L/8 R Eccentric Cossack Squats, pick load
3x6 Tempo Reverse Lunges, pick load
3x6 Eccentric Ring Dips
Pec Stretch, 2 mins
3x8 Tempo Dumbbell Flies, pick load

Eccentric Cossack Squats- 8 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Ring Dips- 6 secs lowering
Tempo Dumbbell Flies- 3 secs down and up