Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 sec wall sit
5 squats
5 superman

FGB clock(17)
3rds
1 min per exercise, rest 1 minute after each round.
rope slams
squats
sit-ups
burpees
row/airdyne

3x2 strict/bench press(10)

Finisher
100 flutters
stretch and roll

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

Result is for the row.

Viikko 5

3x3

Nousu keskiraskaaseen, helposti liikkuvaan kuormaan (v3)

Good morning 4 X 4 kevyt

The Girls - part 1 - TEAM - FT
CAP 50 min

Fran 21-15-9
Thrusters 43/29 kg
Pullups

Amanda 9-7-5
MU
Squat snatch 61/43 kg

Grace
30 C&J 61/43 kg

Diane 21-15-9
DL 102,5/70 kg
HSPU

Karen
150 WB 9/6 kg

Raakatempaus 3 X 3 @ 60%-70%

Eka lattiasta, loput 5 cm irti

A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

Warm-up

BikeErg warm-up
3:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)