10x 2min ON/2min OFF

A) 25 Wall Balls
+
Max Cal Row

B) AMRAP of
6 Toes-to-bar
6 Push-ups

C) 25 KB Swings
+
Max Cal Bike

D) AMRAP of
2 Wall Walks
4 Box Jumps
8 Squats

E) 16 DB Snatches
8 DB Lunges
+
Max Shuttle Runs (7,5m)

4 rounds
3 pause chin-up (2-3s)
6-8 pause push-up (2s)
1,5-2min rest

RX
FOR TIME
1000/800m Row/Ski
Immediately Into
3 ROUNDS
15/15 Single Arm Hang KB/DB Cleans @24/16kg or 22,5/15kg
10 Bar Muscle-Ups
Immediately Into
1000/800m Row/Ski

Timecap: 20 mins

SCALED
FOR TIME
750/600m Row/Ski
Immediately Into
3 ROUNDS
10/10 Single Arm Hang KB/DB Cleans @ light
10 Up-Down Pull-Ups
Immediately Into
750/600m Row/Ski
Complete all 15 Reps on one arm and then all 15 on the other.
RPE 8

Timecap: 20 mins

4-5 Rounds with light weight: (10-15min)
2 Snatch pull + 2 High hang muscle snatch + 2 Snatch balance

Huom! Kevyt ja tekniset painot.

Easy pace cardio 60min

RX
5 x 3:00; Rest 1:00
50 Double Unders
25/20 Cal Bike/Row/Ski
Max Alt. Pistols w/ Time Remaining...

SCALED
5 x 3:00; Rest 1:00
75 Single Unders
20/15 Cal Bike/Row/Ski
Max Air Squats w/ Time Remaining...
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Tib Raises
1:00 Quad/Glute/Hamstring Foam Roll
10 Elevated Calf Raises
1:00 Back Foam Roll
-Rest as Needed b/t Sets-

hspu technique

*
Bodybuilding; 4-5rounds
3-10 hspu/ or Db seated press
3-10 pull up,
15 barbell/ db curl
15 banded tricep
15 banded pull apart

IN TEAMS OF 2
FOR TIME
120 KB Sumo Deadlift High Pulls @ heavyish
100 Sit-Ups
80/60 Cal Bike/Row/Ski
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike/Row/Ski
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike/Row/Ski
*Partner 1 works while P2 rests. Split work as needed.
RPE 8

Timecap: 30 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog
MIN 2- :45 Alt. Bird Dogs
MIN 3 - :45 Child's Pose

Row

2 x 1000m @ 5k AVG pace

work/rest 1:1 or with partner.

Score : Avg Pace

Overhead Or Front Squats
3x6
Build to a Moderate-Heavy weight and stay at that weight across all sets.
RPE 7