Alkavalla 5 min 3 kierrosta (kesto 45min)

1. Soutu 900/1000m
2. Pyörä/echo 1800/2000m
3. 100 naruhyppy + 40 kahvakuulaheilautus + 30m Farmari kävely (käytä sama kuula)

"Partner Workout

0:00 - 10:00
7 DB Devils Press
10 No Push-up Burpees

12:00 - 22:00
Farmer Carry x 60m - heavy, but fast!

24:00 - 34:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round"

3x AMRAP 5

2rounds of DT
remaining time max echo calories

3min rest between amraps

Round of DT is:
12 deadlift
9 hang power clean
6 stoh

Rx´d 70kg / 47,5kg
Scaled 50kg / 35kg

1 round pace with barbell, moderate echo
2 round pace with barbell, faster echo
3 round fast with barbell, fast echo

4x
New start every 8th minute

20/15 Cal Row
15 Box Jump Overs
20/15 Cal SkiErg / Bike
20 KB Swings
15 Wall Balls

WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 60% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses

2-4rounds:

5-15 push up
10 barbell good morning / GHD hip extension

Isänpäivän paritreeni

100 tuplanaruhyppy
50 Istumaannousu
100 askelkyykky käsipaino maljassa
50 kulmasoutu
50 vauhtipunnerrus yhdella käsipainolla
50 Yleisliike käsipainon yli
50 vauhtipunnerrus
50 kulmasoutu
100 askelkyykky käsipaino maljassa
50 istumaannousu
100 tuplanaruhyppy

Toistot saa jakaa parin kanssa vapaasti

DELOAD WEEK

For 20 minutes
A) Easy row
B) 1 round of:
10 box jump 60/50
8 toes to bar
6 DB hang squat clean thruster 2x15/10

Alternate between A & B when B is ready

AMRAP 38

Row 8k ( Split as you like )
...into
Remaining Time AMRAP ( Full Round then change )
3 Deadlift 100/70kg
5 Bar Over Burpees
9 WallBall

AMRAP 15 ( REPS )

Row 15/12 Calories
15 Wallball Shots 20/14p
Bike Erg 15/12 Calories
2 Rope Climbs