Rive ja työntö

Parin kanssa 6x10min U go/I go

10min
KB Heilautus 1 käden
KB Askelkyykky taaksepäin
Pallovatsat
KB Tempaus 1 käden

10min
KB Salkkukyykky
Burbee kuulan yli
KB Hyvää huomenta
KB Pushpress 1 käden

10min
Soutu/assaulta/pyörä/hiihto

AMRAP 8 mins of:
8x [ 1 Power Clean + 1 Shoulder-to-Overhead + 1 Thruster + 2 Barbell Overhead Lunges ], 43/30 kg (4/person, relay)
10 Synchronized Toes-to-bars

Rest 2 mins

AMRAP 12 mins of:
60 DU (Partner A) - 12 Burpees (Partner B)
40 cal Machine (divide anyhow)
12 Burpees (Partner A) – 60 DU / 75 SU (Partner B)
40 cal Machine (divide anyhow)

Rest 2 mins

AMRAP 8 mins of:
8x [ 1 Power Clean + 1 Shoulder-to-Overhead + 1 Thruster + 2 Barbell Overhead Lunges ], 43/30 kg (4/person, relay)
10 Strict Pull-ups (divide anyhow)

AMRAP 40

1000m Row
+
5 Rounds
5 Chest-to-bar pull-ups
10 Push-ups
15 Air squats
+
2000m BikeErg
+
15-12-9
Toes-to-bars
DB snatches, alternating @ 22.5/15kg
Box jump overs, 24/20″

Overview. Today’s session is a 40-minute AMRAP. Pick a pace from the outset that you can sustain for the entire duration of the AMRAP while still being able to maintain short rest and transition time.
You should be able to hold your pace on the Row and BikeErg and match your effort on proceeding rounds. Aim to keep the work unbroken as much as possible in the triplets. Find a pace where you can continuously move using the transitions as your rest.
The overall feeling should be that you’re working hard and your HR is high, but you’re still staying in control, not going over the line of no return.
Adaptation. Improve your durability in long workouts while working on key movement skills.

Session RPE/Feel. 7-8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though you’re likely to start off a bit too hot, this is ok).

Movement options.

Chest-to-bar pull-up → Pull-up

For Time:

15-12-9
T2B / Sit Up
Air Squat
Devils Press 1x20/14kg

Time Cap 10min

Upperbody Strenght

5 Supersets:
8 Banded Pull Up
8 Dumbbell Press

For time:

3rounds:
6 sandbag to shoulder @M 50-70kg / W: 30-50kg
12 Db bench @2x22,5/15kg

rest 5min

3rounds:
6 sandbag to shoulder @M 50-60kg / W: 30-50kg
12 c2b/ pull up

-5 strict pull-ups
-15/12cal row
-2 wall walks

-5 t2b/ 8 leg raise(kipping)

A)
3 position Power Clean + 1 jerk any style
- mid, hang, floor ( touch n go from floor)
- build to a heavy complex in 15 mins

B)
3 min ON/1 min OFF x 4 sets ( increasing weight)
3 Power Clean @50kg/60kg/70kg/80kg
9 air squat
27 DU