Outdoor activities with sled&plates

5 Sets of 3

5 sets:
500m at moderate pace
500m at jog pace
200m at fast pace
Rest 2 mins.
Focus on the 200m intervals and maintaining a fast pace throughout.

4 sets:
30mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

2 rounds of

400m run
21 cal assult bike
12 squat clean @ 60kg

Lämmittelyleikki ja mobility

kaaripitotabata 6x20s/10s

10min amrap
kaverin kanssa toinen tekee ja toinen on lankussa:
5x kk mave
5x burpee

loppuvenyttelyt

EMOM for load

12 min,

Odd: 1 x power clean + 2 x push jerk, Increase load every round. (percentages estimated of previous clean + front squat complex: 75,85,90,95,100,105)
Even: 4 + 4 KB snatch, 12 kg

7 rounds for time
10 power clean , med ball clean
10 burpees over the bar / ball

Tabata farmer carry

AMRAP 20

Start with 30 DU and after every "Cindy"

• 10 HSPU
• 20 Box jump over
• 10 Toes to bar

1 Round "Cindy" every 4 minutes