20min alkavalla 4. minuutilla

200-300m soutu, 1 min aikaraja
10m askelkyykkykävely
12 käsipaino thruster

8x

Alt. A and B

A) 5/5 Window cleaner
15 V-ups
15/15 Russian Twist

B) 10 Hollow Rocks
15 Knee-hugs
15/15 Chinnies

6 x DL (70% 1 RM DL)
6 x Strict HSPU
60 x Du

Front Squat 3x15
(lyhyet palautukset)

E2MOM for 16min
Odd: 6 C2B, 8 Shuttle run
Even: 6 T2B, 8 Shuttle run

Front Squat 6x5@75-80%

Ohje: lepää 2-3min sarjojen välissä.

A) 3x
New Interval every 4th minute
15/10 Cal. Assault Bike
10 Wall Balls
10 Burpees

B) 3x
New Interval every 4th minute
15/10 Cal. SkiErg
10 DB Thrusters
10 Box Jump Overs

C) 3x
New Interval every 4th minute
Row 500/400m

10 min AMRAP
10 dumbbell snatches 22,5kg/15kg
20 DB OH lunges 22,5kg/15kg

Strength
Deadlift
start with a warm-up for 3 sets
(40% x5, 50% x5 and 60% x3)

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
80-85% Effort
2 Rounds 2:00 work :30 Rest
1st Echo bike
2nd Skierg
3rd Row
4th Walking Lunges

If no skierg, alternate wattbike & row

Extra
10 Rounds of Hang Power Snatch or Muscle Snatch
Build up the weight. For quality!

90s. Hollow rock
10 sit ups every break.