4-4-3-3-3@70-85%, bs-%

Go every 3:00

1 ¼ Back squat 4x4 reps

5 strict ring dips / 10 bench dips + 8 dumbell push-ups

Go every 3:00

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less

LÄMMITTELY
60s./liike
• Kuminauha ylivienti
• Kuminauha pystypunnerrus
• Kuminauha kulmasoutu
• Kyykky käsien nostolla
• Mittarimato
• Lisko
• Pöytänosto + eteentaivutus

KIERTOHARJOITUS
2 kierrosta - 60s./liike
1. Käsilläseisonta
2. Monster walk vk
3. Dead bug lp kanssa
4. Hyvää huomenta istuen

VOIMA
3 x 6 tempo kyykky boksille
3 x 6 kulmasoutu etunojassa kp
3 x 6 arnolds press

Long Endurance

35min AMRAP w/pair:

• 10 Shuttle Run (1rep=10+10m)
• 40 WB
• 1000/750m Row
• 40 Burpee to Target
• 80 A. KB Swing

*Split as wanted

1. Power clean

• 5 × 3 @ 60–70 %
• Easy/ moderate weight
• 90 s rest

1. Push press
2. 4 × 4 @ RIR 3

3. 90 s rest

4. Romanian deadlift

5. 3 × 6 @ RIR 3

6. 90 s rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

E2MOM for 2 rounds:
1) 20 AMSU + max Hollow hold
2) 15 Ab-wheels + max Plank hold
3) 10 T2B + max L-hold
4) Rest