500m row/400m run/1000m bike

Then normal warm up

Core strength
25 sit ups
Accumulate 5:00 plank hold
25 sit ups

*everytime you break the plank do 20 sit ups

For time

• Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

LÄMMITTELY
Jokaista laitetta 2min
• mittarimato ylävartalon kierrolla
• kyykky + takaketju
• kyykyssä käden avaukset
• skorpionikierto

YSTÄVÄNPÄIVÄ EDITION
For time
20 synkronoitu burpee
150 wall ball
150 hyppyleuanveto
200 hyppynaru

4 kierrosta synkronoituna
15 x etuheilautus
15 x boksin ylitys
15 x vauhtipunnerrus kp

Pullup 5x3 reps, then max reps without weight

Lepopäivä<3

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

Active Recovery / Rest Day
Do some walk like 20-40 minutes and choose couple streches to do right after. Spend for recovery doings like 45-60 minutes. It will be better to practise tomorrow if you do this.
FOCUS ALSO ENOUGH GOOD FOOD AND GOOD AMOUNT OF SLEEP/REST/RELAXING TODAY.

140 min

1.WL
A. Power clean into push jerk
Build up to heavy in 12 minutes
1 Power clean into 1 Push jerk
- 60 kg

B. EMOM7
1 Squat clean
- 40-65 kg

2.Metcon
A. "DT"
5 RFT:
12 DL 50 kg > 45 kg
9 HPC
6 jerk
Time: 10.17

B. FT:
10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
25-20-15-10-5 TTB
Time: 14.20

3.Strongman
20 m sled push (grass)
2 x sled + 20 kg
8 x sled + 40 kg

20min Amrap
6 burpees box jump
12 double KB thrusters
150m run