CONDITIONING

3 rounds for time

21/15cal Airbike
15 Deadlift @60/40kg
9 Hang Power Clean
6 Front Squat
3 Jerk

RPE 3 to 4

Target <9min
Badasses use 70/50kg.

Or go by feel, without a timer.

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

Practise Ice-Cream Maker for 10-15min (rings or bar)

1) 1-3 Skin the Cat
2) 10-20 Scapula Push-Ups
3) 10-20 Bar Hanging Hip Touches
4) 5-10 Rower Pike-Up
5) 5+5 Single Leg Hip Thrust
6) 20-50cal row/bike/ski

@Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10-30 Handstand Plate Step-ups
2) 10 Prone KB Row
3) 8+8 Banded Reverse Lunge
4) Banded Core Hold
5) 5+5 KB/DB OHS
6) 2-5min monostructural (run or machines)

CONDITIONING

6 rounds for time:
12/9cal Airbike
9 C2B
6 Thruster @40/30kg
2min rest

Overall RPE 4, hit these intervals with very heavy breathing but with repeatable pace.

Target: sub 90sec rounds with unbroken reps.

Tailoring Options:

Airbike→ Row/Bike/Ski
C2B→ Pull-Up→ Ring Row

Shoulder Press 4x6 @77,5%+

2 rounds

6min AMRAP
16 DB reverse lunge 22,5/15
8 strict pull-up
16 sit-up
8 burpee to target

Rest 2min

6min AMRAP
16/12 cal easy row
8 burpee over rower
16 air squat
8 push-up

Rest 2min

E2.30M x 4

5-5-3-3 Chin up V.2 (2s pysäytys ylä-asentoon)

Huom! 2s pysäytys ylä-asentoon. Tässä valmentajat huomio, että asiakkaat noudattavat ohjeita. Ylä-asennossa hartiat eivät saa nousta "korviin".

Skaalaukset: kumppari, matala tanko tai kaverin avustus.

EMOM x 10

5x3 Power clean
5x2 Power clean

7x3x90-95% Deadlift
Lift every 3min

3 rounds: (30s ON/30s OFF)
1. ring dip/ring push up/box dip
2. alt. KB gorilla row
3. wall walk
4. strict knee raises
5. Rest

Huom! Tee liikkeet laatua vastaan. Sarjojen ei tarvitse olla ub vaan käytä koko aika hyödyksi.