Thruster
15 min to work up to a heavy single

3 Rounds, For Quality:
60 Sec Arch Hold
20 Sec Chin Above Bar
60 Sec Tucked Hollow Hold

With a partner splitting work evenly:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpush
10 Minutes of Farmer Carries, AHAP for max distance

*One person works. Split as desired.

AMRAP 10 mins
3 Snatches
6 Kipping HSPU
9 Box Jumps

weight:
level 1 @60kg/40kg
level 2 @50kg/35kg
level 3 @40/25kg

Goal: 6+ rounds

12 min AMRAP
10 push ups
10 DB snatches 22,5kg/15kg
20 db box step overs, 22,5kg/15kg, 60cm/50cm

Deload week chipper

3-5 rounds, go by feel. Rest as needed.

3+3 Windmill
15 Medball Squat Clean
Row 500m
10 Wallball
3 wall climb
5+5 DB Snatch
10 Ring row

Don´t push it too hard. You should be little sweaty after this one, not exhausted. Scale if needed.

TC: 45 min

7 Thruster
7 SDHP

(Rx: 42.5/30kg)

5x 80%
3x 85%
1x 90%

Rest ~3min btw sets..

Optional Accessory
GYMNASTIC CONDITIONING

10min EMOM

1-5min: 5-15 unbroken TTB
6-10min: 5-15 unbroken HSPU (strict/kipping/deficit/Pike Push-Up...choose your weapon)

RPE 3-4

In teams of 2

FOR TIME

1000 Meter Run (together) (20 rounds) (saa myös soutaa 500+500m)

and

Alternating movements 16 rounds:

8 Ring Rows
10 Dumbbell Push Presses
12 Air Squats

Following the run, Partner A will perform 6 ring rows, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 ring rows, and so on until you’ve completed 16 rounds.

12 Rounds:
250/200m row, damper set 10

Rest 1 min between sets, 2 breaths per stroke.

Kaksi happea per veto. Lämmittele ensin hengitysrytmi esille ja sitten alat hommiin. Vastus täyteen kymppiin. Tarkoitus on kehittää hapenottoa ja samalla vahvistaa soudun vedon perusvoimaa. Souda intervallit ajatuksella, että kaikissa seteissä soutaisit noin 85-95% “effortilla”. Mennään mahdollisimman kovaa ilman, että soutuasento hajoaisi.