1: 8-10 cal bike erg
2: 8 push press @ahap
3: 8 burpee box jump overs

5min ON, 2min OFF x4

27/20cal row
10m hsw / 5 wall walk
15 ghd / V-ups
Max bmu / jumping bmu / jumping pull ups

• bmu/pull up ei tarvii olla ub vaan kerrytät loppuajan niitä niin monta kun ehtii

For Quality
Run 3 /walk 2 kierrosta käytävässä
40 sit-ups
32/40-cal row, bike, or ski
Run 6 /walk 4 kierrosta käytävässä
30 sit-ups
24/30-cal row, bike, or ski
Run 9 /walk6 kierrosta käytävässä
20 sit-ups
16/20-cal row, bike, or ski

8-7-6-5-4

Strength
Squat
5-3-1+
55
62.5
70 (155) x5

WOD:
Tabata
row
air squat
pushups
situps

Bulgarian split squats with DB's

5 x (5+5)

Go every 2:30

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Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:

Thrusters
Bar facing Burpees

TC 20

2 rounds @ easy pace

10 Air squats
10 Reverse lunges, alt
10 Glute bridges
10 Calf raises (controlled)
0:30 Air/Echo bike @ easy
+
EMOM 2
1) 0:10 Air/Echo bike @ build to 80% sprint
2) 0:10 Air/Echo bike @ build to 90% sprint
– easy bike for remaining of the minute each time –
+
EMOM 2
1) 0:10 Row @ build to 80% sprint
2) 0:10 Row @ build to 90% sprint
– easy row for remaining of the minute each time –

3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
:30 hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

Back squat

5 x 5 @ 80%, go every 3:00-4:00

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise