5-10min Bike/Row/Airbike
Then 2-3 rounds:
10 Banded Good Morning video
10m Walking Lunge
10m Inchworm Walk
10 Double KBS (eye level)

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5+5+5 Wall Squat video and/or Squat Flow with a Plate video

YGIG:
4 x 1000/800m

Vedot 1-2: RPE 3.5-4
Veto 3: RPE 4
Veto 4: RPE 4.5

Huom! Treeni tehdään pareittain ygig. Kaikki soutavat neljä settiä. Treenin idea on soutaa reippaasti ja tavoite tehdä vedot nousevalla vauhdilla.

8x partner intervals (4 each)

90s work / 90s rest
Buy in:
12 wall ball 20/14
12 sit-up
In the remaining time:
50 box jump over 60/50
50 hang power clean 50/35
AMRAP bar over burpee

4x4

KLUSTERINA: 2x 40s lepo 2x,
V1,5-V1 Vertaa edelliseen viikkoon!

EMOM x 30

1) machine
2) 5-10 strict pull up + 10-15 wallball
3) rest or core of your choice

DELOAD WEEK

6min AMRAP
8 pull-up
12 wall ball 20/14

4min rest

6min AMRAP
12 deadlift 70/50
8 bar over burpee

Hang Snatch 3 x 3 kyykyn kautta

One legged Deadlift KB
lämmittelynä

Ring Dip Progressions
3x8-10, Tempo 3010, Rest 90s

PARTNER WORKOUT FOR TIME IN STYLE:
You go, i go (except syncro movements)

BUY IN: 88 box jump overs 60/50cm

Then:

10 rounds for time:
16 Thruster @50/35kg
20 Syncro sit up @9/6kg
16 single arm db hang squat snatch @22,5/15kg
20 Syncro sit ups
16 Deadlift @50/35kg

CASH OUT: 88 wall ball 9/6kg

TC: 40 min.

For time
10 Deadlifts 120/85kg
15 Handstand Pushups
20 Toes-to-bar
30 Wall Balls
40 DB Snatches 22,5/15kg
30 Wall Balls
20 Toes-to-bar
15 Handstand Pushups
10 Deadlifts