CONDITIONING

For time (A+B)

A:
800m Run
1000m Row
800m Run
Rest 3min

B:
1000m Row
800m Run
1000m Row

Steady pace, RPE 3 to 4, not all out!

CONDITIONING

Hill Sprints E2MOM x6
10sec RPE 5

Or you can do this with airbike: 10sec max effort, 1:50 rest

"Summer Baseline"

1000m Juoksu
50 Kyykky
40 Istumaannousu
30 Etunojapunnerrus
20 Leuanveto
10 Yleisliike

Ring gymnastics strength
15 min for quality
Mu kääntö 1-4 (Matalissa renkaissa, jalat maassa tai kumpparilla)
False grip leuka 1-5 tai False grip roikunta 5-10s
Nojapuu dippi 3-10
Lankkupito 30s

AMRAP 4:
Push ups
Right into:

AMRAP 4:
Barbell Curls (empty bar)
Right into:

AMRAP 4:
Russian Twists w. a plate
Right into:

AMRAP 4:
Bradford Press (empty bar) (back + front = 1 rep)

*Score = total reps

Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.

Endurance WOD

AMRAP 40 minutes:

6 one arm DB thrusters (left)
25 m one arm overhead carry (left) (räkki ympäri)
6 one arm DB thrusters (right)
25 m one arm overhead carry (right) (räkki ympäri)
4 min row

Valitse paino oman kunnon mukaan. Sama paino pitää olla molemmissa liikkeissä.

"Bane"
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man" (185/135)

1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks

Accessory
3 Rounds
Half kneeling landmine press 5+5
Supine bent over barbell row 5
Around the world 4-8

Snatch complex

7x 2 snatch high pull (2s pause below the knee) + 1 Squat snatch (2s pause below the knee)