Front squat 3x3
1x3@70%
1x3@80%
1x3+@90%

PATNER AMRAP 30

80cal machine
80 s.a Db hang clean @22,5/15KG
80 s.a Db stoh
80 box jump over

Teams of 3
6 x 8 Min AMRAP (with 2min REST between AMRAP's)

A.
4 Pull-ups
8 Push-Ups
12 Air Squats
SkiErg for Calories

B.
6 Burpees
10 Wall Balls
Row for Calories

C.
8x7,5m Shuttle Runs
12 Box Jump Overs
Bike for Calories

D.
8 DB Snatches
12 DB Squats
Row for Calories

E.
15 KB Swings
20 Jumping Jacks
Echo Bike for Calories

Person 1 does all the movements, then swap to Cardio machine (or Run in F).
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

C&J Complex with empty barbell or light weight: (10-15min)
1 Clean high pull +
1 Power clean (2s pysäytys vastaanotto asentoon) + 1 1/4 Front squat +
1-2 Split jerk (2s pysäytys vastaanotto asentoon)

EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

Scaled WOD
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.

3x 6+6 V3

8sets:

40s On / 20s Off
1) bike
2) ski
3) echo
4) shuttle run

Max steady 5-minute effort for average watts

Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.
Setup. Work through the PM monitor on the bike as follows:

1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

Rest 10 minutes before FTP20

E2:30 x7:
reps: 3-2-2-1-1-1-1
- build to heavy of the day

Accessory 2-4 rounds

15 Banded Hamstring Curls
1:00 Jump Rope
30m + 30m Offset Carry
0:30 Wallsit