Back Squat 4RM
20 MINS to find a heavy 4 for the day

2x 10 min YGIG Amrapit

1)
10 T2B tai linkkaria
10 KP-tempausta

2min tauko

2)
30 Cal
70 Tuplaa/ Sinkkua

*Toistot saa jakaa miten vaan

Head/handstand
HSPU 3x5

EMOM x 10

2 power clean 65-75%

EMOM x 10

2 squat snatch ( 2s pause knee level) 65-75%

BikeErg intervals (VO2max micro-intervals)

3 sets of 6-8 intervals
1:00 @ 95-100%MAP5 (hard)
0:30 @ rest

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 6-8 x 1:00 work / 0:30 rest, followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 1-2 intervals of each set.
number of intervals. If you’re confident you can keep hitting your paces after 6 intervals, you can do 1-2 more.

*use straps

5@80%, 5@85%, 5@90%, jerk-%, rest btw sets 2min

3x1@80%, bs-%, rest btw sets 3min

40 Minutes @ HR Zone 2-3

Run 400m / Row 500m / Bike 1000m
10 + 10 One Arm Thrusters w/ DB
1:00 Plank
20 Kettlebell Swing
1:00 Wall Sit
10 Floor Bench Press w/ DB´S

Clean and push jerk 3x3