2-4rounds:

10 snowangel
10-15 ghd hip extension/ or barbell good morning

5K Running

3x 3-6

Raskaahkoa tuulimyllyä
Kulmasoutua tangolla
Käsilläseisontapito submax (olkapäät korviin)

Weightlifting - Jerk

Build up to a heavy weight in a complex of: 2 Push press + 2 Split jerks

• 2 x same weight before adding more weight.

With partner for time:

1-2-3...9-10 Thrusters 50/35kg
10 weighted sit-ups after each round, heavy weight.

*You go, I go!

Metcon (time)

3 Rounds for time:
1000/800m bike
15m Weighted lunges
10 Burpees on plate
15m Weighted lunges

M: 20kg N: 10kg

Metcon (time)

“Nancy”

5 Rounds for time:
400m run
15 OHS 42,5/30kg

Timecap: 20 minutes.

Metcon (quality)

EMOM for 18 minutes of:
1 15/12 Calories bike
2 4-10 SHSPU

Accessory (optional)

3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

"Metcon (time)

3 Rounds, every 8:00 minutes:
20/15 Calories row
20 Push press
20 SDHP
20 Burpees
20 CTB Pull-ups

M: 35kg N: 25kg"

Metcon (time)

5 Rounds for time:
10 OHS 60/40kg
50 Double-unders

Timecap: 10 minutes

Accessory (optional):

3-4 Rounds of:
8-12 Hamstring curls on rower
1:00 rest
20 Leg lifts over object
2:00 rest