Intervals 5 x 90s On/ 30s Off

1) c2bike
2) row
3) ski
4) echo

3 x 10 Sumo Deadlift. Go heavy but not max. Focus on good technique

Valitse 2 liikettä 30 min emomiin

1) Liike 1 mukavat toistot
2) Liike 2 mukavat toistot
3) 45s Kone/Viivajuoksu

EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - :30 Shoot Thrus on Boxes or KBs
MIN 3 - 12-15 Box Step-Overs @ 61/51cm
MIN 4 - :30 Handstand Hold/Walk

• RPE 6, keep it pretty light today
• Video: https://vimeo.com/854606412?share=copy

Push press 3-2-2-1-1-1
Go every 2min

YGIG 20min laadukkaasti

1-3 Raakaleukaa/Köysikiipeilyä/ MU
3 Korkeaa boxihyppyä

Front Squat 5/4/4/3 reps @77,5%+

DELOAD WEEK

A) 3 rounds
8-10 back rack reverse lunges
6 bench over jump
1,5min rest

B) AMRAP8
14 KB swing
10 air squat
1+1 KB turkish get-up

10-15x
1 Snatch @70-90% of 1RM

6x
New Interval every 5th minute
alt between a, b and c

A) 20-25/15-20 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20-25/15-20 Cal Bike
20 DB Snatches 22,5/15kg
10 Target Burpees

C) 20-25/15-20 Cal. Row
20 Box Jump Overs
15 Wall Balls