1. Row/AB/Ski
2. 5-10 Pull-ups
3. Row/AB/Ski
4. 10 Double DB Thrusters
5. Row/AB/Ski
6. Rest

Alternate 1-6

On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups

For time:
1600m Row
40 Push jerks 60/42kg
80 Abmat sit-ups
40 DB walking lunges 2x20/15kg
1200m Row
30 Push jerks 60/42kg
60 Abmat sit-ups
30 DB walking lunges 2x20/15kg
800m Row
20 Push jerks 60/42kg
40 Abmat sit-ups
20 DB walking lunges 2x20/15kg
400m Row
10 Push jerks 60/42kg
20 Abmat sit-ups
10 DB walking lunges 2x20/15kg
200m Row

Only 1 athlete works at a time.

3 rounds
200m row
10 burpees
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg
10 pull ups

In teams of 3:
’”Fast-Fast-Slow”

For time:
4k Row
150 Power Snatch @42.5/30kg
75 Strict Pull-ups

• Modify Pull-Ups: Less, partner assisted, ring or bar rows.
• Rx+: 52.5/35kg
• 30:00 Cap

4 rounds with quality:

10-30s. Handstand Holds
8 Ring Dips
12 Toes to Bar

Samalla tietenkin opetellaan tekemään näitä, rohkeasti vain kokeilemaan ja pyri parantamaan jotakin kyseisen liikkeen osaa :)

4 sets of:

DB Bench Press x 10/6/6/6 reps @ 3010
Rest 90 seconds
DB Bent Over Rows x 10/6/6/6 reps @2010
Rest 90 seconds

Merkkaa pena

8 Rounds for time:
10 Kipping Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats
 20:00 Cap
 Rx+: C2B Pull-ups

CONDITIONING

For time:

100 DB Front Squat (2x22,5/15kg)

Every time you brake a set —> 20cal C2 bike or airbike

RPE 4

Target 15+ reps on each set. Scale the loading if needed.

Alternate for 5 sets, rest as needed:

10 Prone Double KB Row
10-15 Parallette Push-Up

RPE 3-4

Scale the rep scheme if needed