5 Sets For Calories:
1 Minute Bike Erg Sprint  

4 Minutes Rest Between Sets

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

Juoksu intervallit
3-4x 1200m (vauhti +5s 400m)
Rest 3 min

𝟰 𝘀𝗲𝘁*𝟯 𝗺𝗶𝗻 𝗼𝗻/𝟭 𝗺𝗶𝗻 𝗼𝗳𝗳

𝗕𝘂𝘆 𝗶𝗻:
20/15 Cal Row

4 Bar Muscle Up (Max 2 sets)

Max Thrusters 43/29 kg (95/65 lbs)

1) 5 first pull @50%
2)5 hang high pull @bb-40%
3) 5 snatch pull under @bb

5x 2 Hang power snatch + 2 Power snatch 50-60%

*pp flat footed/full foot
1-2x1x[1+2]@barbell, 1+2@up to the maximum of the day, pp-%, rest btw sets 2min

40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps 3 x 20. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)