Cross country skiing

For time :

150 Wallball 20/14p
30 Clean & Jerk 60/42,5kg ( Masters 40+ 50/35kg)
100 Double Unders / 70 Calories Any Machine.

TC 20

6x6min AMRAP (2min rest)

With a Partner, split reps anyhow

A) 30 Pushups
30 Sit-ups

B) 30 Cal. Row
30 Burpee over Rower

C) 30 DB Snatches
30 Box Jump Overs

D) 30 Ring Rows
30 Knee hugs

E) 30 Cal. Bike
30 Wall Balls

F) 30 KB Swings
30 Goblet Squats

7min Laadukkaasti

5+5 Yhden jalan mave tangolla (keskiraskas)
3-8 Raakaa leukaa

Find C/J 1RM

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
Timecap: 8 mins

Goal: HARD effort. Who can go UB without putting the KB down?!?

Extra:
Standing Banded Abs: 3 x 10. Rest 60s.

Rowing progression VK 2/6

5x 2min on / 2min off
2-3s faster than average pace in 2km test

Kuuden viikon soutuprogressio, jossa otettiin VK1 2km soututesti.
Testistä saatu keskivauhti määrittelee soutuprogression intervallien vauhdin viikoille 2-5. VK6 testataan 2km soutu uudelleen.

Build heavy 3 Hang Snatch
in 15min

Back Squat:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 85% 1RM
1 Set of 1 @ 90% 1RM

EMOM 8

Even : 5 Barbell Squat Jumps
Odd : 4 Clean Sots Press. 3 sec pause on Overhead.