3x
3min ON/2min OFF

A) AMRAP of:
9 Pullups
6 Heavy DB Snatches
3 Burpee-Box Jump Overs

B) Run 300m
+ Max Calories in the remaining time

C) AMRAP of:
3 Wall Walks
6 Pistols
9 Situps

E3.30M x 5

3 tempo front squat V.1-2 (3-2-X-1)

Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.

EMOM for 15min

Snatch singles

20-minute Functional Threshold Power (FTP20)

Row – Max steady 20-minute effort for average watts

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the. Remember that we are looking for consistent effort (same watts/Stroke Per min through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on S/M or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try not to think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your S/M and push all the way through the last minute.

Score : AVG Watts and Comment meters.

25min AMRAP (conversational pace):

• 15 Pull-ups
• 20 Burpees
• 25 Air Squats
• 50 DUs/100 Single unders

”DB Builder 1.0”

5 rounds:

• 8 Dumbell Hammer curl to Strict Press (heavy)
• 10 Straight Legged DB Deadlift
• 12 DB Bent Over Row

Go unbroken every round
- 2-3min rest between sets

EMOM10

1. 6-8 deadlift + 6-8 hang power clean @50/35kg
2. 40s max reps box jump overs @60/50cm
   

Rpe 3.5-4

Ideana kehittää liikkeiden työkapasiteettia. Valitse painot huomioiden rpe. Box jump overissa sellainen vauhti mitä pystyt ylläpitämään. Skaalaukset: barbell - paino

20min alkavalla 2 minuutilla parin kanssa

1. Leuanveto
2. Viivajuoksu yhdessä
3. Raskaan pallon kantaminen karhuhalauksessa
4. Köysikiipeily
5. Soutu

Työskentele parin kanssa vuorotellen aina 2 minuutin ajan yhtä liikettä. Toistot saa jakaa vapaasti (paitsi juoksu), tasainen ylläpidettävä tahti.

Work up to heavy complex of Clean + 2 Jerks

4 x e3m:
4-3-3-3 bench press @ RIR 2
6-10 ring rack chins @ RIR 1

ring rack chins video: