OPTION 1.:

A.
2-3 rds:
6-9 cal Air bike
10 Air squat + 5 Push ups
10 Sit ups + 5 Active shoulders

Mobility:
- Lunge complex
- Up & down dog
- Pigeon strerch
- Couch stretch
- Shoulder pump

1 rnd: (Hard)
12 Shuttle run (5m)
12 Squat jumps
12 Sit ups

B.
AMRAP 20min.:
12 Shuttle Run (5m)
12 Squat jumps 
12 Sit ups

OPTION 2.:

A.
Row/Run/Bike/Ski
Warm up:
5min. Easy + 3x30s.hard/30s.rest
+ stretch

B.
6x6min / Rest 2min.
First 4min.: 90-95% (Moderate)
Last 2min.: 95-105% (Hard)

C.
Cool down:
5-10min.
+ stretch

1. Kierros : 1 air squat
2. Kierros: 1 air squat + 2 single arm Devils press
3. Kierros: 1 air squat + 2 single arm Devils press + 3 burpee Jne...

Time cap: 30min

Rowing Macho Man

10 RDS, 80s on/40s off

Even : Row/Ski
Odd : Macho Man

Use calories on rowing / ski ergo
Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
85/60kg

---

15min AMRAP

20 Pistol squats
10 Strict HSPU
20 V-ups

---

WARM-UP:

2-3 Rounds

10 Narrow stance squats
10 Leg lift pistol squat
10 Push-ups
10-20sec Handstand hold

---

E2MOM x8
Squat Snatch
4-4-3-3-3-2-2-2
55-80% 1 RM
-> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Conditioning :
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

Haasteet jatkuvat CFT - ja CFJ Jäsenkarkeloilssa tämän viikon :)

REST DAY

3 rounds:
10+10 single leg KB deadlift
-rest 1 min-
10+10 box step up
-rest 1 min-
10 +10 bulgarian split squat
-rest 1 min-