A,
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - For time:
50 Echo Bike Calories
40 No Push-up Burpees
40 Echo Bike Calories
35 No Push-up Burpees
30 Echo Bike Calories
25 No Push-up Burpees
20 Echo Bike Calories
17 No Push-up Burpees
10 Echo Bike Calories
8 No Push-up Burpees

Complete in teams of 2.

One person is on the bike while the other is completing the no push up burpee. Switch when both have completed the work.

TIme Cap: 22 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Banded Walk 7,5m
Banded Backwards Walk 7,5m
50 Seated Band Leg Curls

Warm up

samson stretch
batwings
tabletop shoulder touches

Part A

4 rounds

Single arm ladder

2-4-6

Row
Clean
Lunge

2 min rest

Part B

15min EMOM

min 1: 20 russian swings
min 2: 10 headcutter
min 3: 10 plank pull throughs

Part C

3 sets

30sec sidebends each side
Max rep russian twists

1min rest

MAP 5 + FTP 20

5min ergo of your choice
+
7min ajan:
10m bear crawl
10m inch worm
5+5 windmill
10 kb swing
10 sit up
10 wall squat

3 rounds for quality and speed
3 Power cleans 70% of 1RM
5 squat jumps with barbell 20kg/15kg
8 donkey kicks
10 cal air bike

5 x 8@70-75%

Go every 2:30

40s ON, 20s OFF x24 (8 rounds total, 24min)

-row
-power clean @45/35kg
- kettlebell swing @20/16kg

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40s työtä ja 20s lepoa. Yheensä 8 kierrosta. Eli ensin tehdään 40s soutua jonka jäljeen 20s lepoa ja siirtymä tangon luo. Sitten 40s raakarinnallevetoa ja 20s taukoa. SItten 40s kahvakuulaheilautuksia ja 20s taukoa ja siirtymä takaisin soutulaitteelle. Näin yksi kierros on tehty. 8 kierrosta, eli treenin kesto 24min.

Yritä pitää suunnilleen sama toistomäärä jokaisella kierroksella.

Alternating DB press 4x20 reps

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

RestDay!