Aerobic capacity:

1000m ski
1000m row
1mile run (2x800m)
(Scaled 800m run)

Easy / moderate pace

C) Core
3 rounds
5x upper body lift + 5s hold
5x leg lift + 5s hold
5x v-up + 5s hollow hold
Rest 1min after rounds

AMRAP 16:00
21 Kettlebell USA Swings @24/16kg
12 Hspu kipping
500 Meter Row/ 1000 m bike

Goal: Hard effort ,3+ rounds
Scale HSPU with Pike Push ups

For time
30-20-10 wall ball 20/14
100-75-50 double under

Rest 4min

For time
30-20-10 DB snatch 22,5/15
15-10-5 burpee over DB

Kipping complex
5 sets
2 x kip swing + 2 x Kipping knee raises + 2-5 t2b
( scale option: 3 x kip swing + 3 x knee raise)
Rest 60sec between

AMRAP 10
8-10 kipping single leg t2b/ knee raise
10 box jumps
10 pike handstand push ups on box
(Use DB’s to make it deficit)

Grip finisher 3 rounds
30sec dead hang
30sec plate pinch grip hold
30sec rest

Deload week

On the minute for 9 minutes
1. Double under (practice)
2. Ground to overhead 15/10 plate
3. Rest

25min laadukkaasti

1-3 Köysi tai 3-5 leuka tai 8-10 lapaveto
8-10 Hauiskääntö
8-10 Kulmasoutu
8-10 Vipunosto sivuille
8-10 Vipunosto taakse
20-30sek Kuppipito
90sek laite

Mobility

EMOM x 21:00
- Handstand Walk or progression
- Jump Rope Skills: singles, crossovers, 'jogging' etc
- Easy Row Cals for :45

Today focus on the skills, and not a mega sweaty effort.

Rest day - what did you do?