-4 rope climbs
-30/24 cal ski
-30 leg raise/ 15 t2b
-30/24cal AB

-4 rope climbs
-30/24cal row
-30 U.S. KBS 24/16kg
-30/24cal AB

-4 rope climbs
-30/24 cal ski
-30 leg raise/ 15 t2b
-30/24cal AB

TC18

E5MOM x 3

3+3 turkish get up
6+6 deadbug

• remaining time easy machine of your choice

3 rounds of:
10+10 DB side bends
20 Russian twists
10+10 Side plank hip raises
20 Landmine twists
Rest

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Push press 5x5 reps

WARM UP
15-20min easy pace bike

Then:
E3MOM 3-5 rounds
1) run
2) row
3) bike
4) echo/ or ski

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

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5 Rounds :

10 Power Snatches 52,5/40kg
10 Bar Facing Burpees

800m Run

5 Rounds:

10 Toes To Bar
10 Bar Facing Burpees

TC 20

• in first part of this workout, let+s push for big sets of toes to bar ( 1- 2 sets ). We can again use the burpees as a pacer.

• in the last part of the workout, let's push for big sets of toes to ( 1-2 sets ). We can again use the burpees as a pacer )

• The middle 800m pace should be something that is going to allow you come in and attack the toes to bar.

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.