WU
3rds
8x air squat
8x scapula push up
8x sit up
8x burpee

2 rounds
2400/1600m bike
Rest 2 mins
800m row
Rest 2 mins
800m run
Rest 2 mins

Then
1:00 pigeon stretch right side
1:00 pigeon stretch left side
2:00 seated straddle
1:00 single leg forward fold right
1:00 single leg forward fold left
2:00 butterfly

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippi T2B x 10 toistoa + 10 hollow rock
B) Käsilläseisonta seinää vasten x 20-30 sec + 10 arch rock

EMOM x6
1.) Row/Bike
2.) One Leg V sit up
3.) Reverse lunge

EMOM x4
1.) Burpee
2.) DB snatch

• Mobility...

• Work on: T2B

6 Sets For Calories:
35 Seconds Sprint at Max Effort

3 Minutes Rest Between Sets.

5 rounds

30 ropejumps
10 m fr lunge

"ZEUS"

3 Rounds For Time
30 Wall Ball Shots
30 Sumo Deadlift High-Pull 34kg/25kg
30 Box Jump
30 Push Presses
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight) ( woman: 0,75% of BW)
( Back squat from floor )
Timecap: 30 mins

3-5rounds:

3-10 strict pull up
15 hollow rock

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

30 Air Squats
200 Meter Run
10 Clean and Jerk (40/30kg)