Raaka rive 2RM, jonka jälkeen:

10×30s
2 Raakaa riveä 60-65%

For time.
50-40-30-20-10-20-30-40-50
Air squat
double under or Star jump

SESSION 2

1600m Rest 3 minutes x 3-4 sets

Effort level: 8/10 Pace: 10,000m Ideal surface: Flat road

Notes: Consistency is the key with these sets. Do not push the pace too hard, settle in to your estimated 10k pace (or slightly slower) and focus on solid breathing and recovery between sets. Keep walking on your rest periods especially if you’re in cold weather.

8-16min otm

1. Sit-up + 4 russian twist
2. Plank twist
3. Tuck lift
4. Mountain climber

EMOM 20
1) 5-10 Handstand Pushups
2) 8-15 Toes-to-bar
3) 5 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

How many rounds did you do?

Bent over rows with dumbbells
4x12r
90s. Recovery

On the Minute x 10
1 Squat Clean Thruster

Every 2 min x 5
1 Power clean + 1 Squat clean + 1 Push jerk + 1 Split jerk
@60-70%

Ring dips 3x6
L2: add weight
-3 sec lowering phase in every rep