3 Sets of intervals

A1. AMRAP 2

20/15 (cal) Row
12 Overhead squats @ 43/30kg
Pull-ups in the remaining time

A2. AMRAP 2

20/15 (cal) Echo bike
12 Power snatches @ 43/30kg
Toes-to-bars in the remaining time

A3. AMRAP 2

20/15 (cal) Row
12 Thrusters @ 43/30kg
Bar-facing burpees in the remaining time

– Rest 1:30 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard intervals that are still sustainable for the 2-minutes. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are reducing the within set rest by 0:30 this week, you will have to be careful with the pacing to keep your output through the intervals.
Aim to keep the work unbroken where possible on each interval and try to match your effort on each of the repeats.
The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.

1RM Bench press

EMOM 12 min

2 x power clean

MAYFLY "Friendly Fran"
3 rounds for time
21 Thrusters @43/30kg
21 C2B

Timecap: 12 mins
Scaling : kipping pull up, floor/box assisted pull up

AMRAP 20:00
30m per arm Single Arm Front Rack Carry @28/20kg
15 Goblet Squats
30m per arm Single Arm Farmer Carry
30 Russian Swing
Rest 2:00
Goal : 4+rounds
Rx+: 32/24kg

Extra:Double Leg Banded Hamstring Curl
Accumulate 100 reps

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
:20 Hanging flutter kicks
10-20 alt leg v-ups

Strenght
3 sets
12-16 weighted farmers hold box step ups with 2 db's (50/60cm) you choose
rest 30s
8-12 strict knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 double db/kb front squats

12 burpees

AMRAP 8min

40 Tuplaa
10 Raakatempausta riipusta 35/25kg

Deadlift ( Deadstop )

5-5-5-3-3-3-2-2-2

Go Every 2:00

60s on - 20s off for 6 rounds:
a) machine 1
b) (weighted) box get over
c) machine 2
d) 3-5 push up - 6-10 sit up - 10-15 air squat
e) sandbag over shoulder

Target: keep heart rate <160 BPM

5 sarjaa
2 hang clean (lähtö korokkeilta) + 2 split jerk