Aikaa vastaan:

• 30 raaka tempaus (N 30kg / M 42,5kg)
• 120 tuplanaruhyppy
• 30 raaka tempaus (N 30kg / M 42,5kg)

Choose either one and complete 10 rounds:
90 seconds of assault bike for calories
90 seconds to perform 3 clean & jerks 60/40 kg

or

90 seconds of rowing for calories
90 seconds to perform 6 med ball over the shoulder (50/30) and 8 DB push presses

Result is biked/rowed calories.

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 25/15 Calories on assault bike
Station 2 – 50 Double-Unders + 10 burpees
Station 3 – Run 450 Meters
Station 4 – 20 sit ups + 10 renegade rows (35/25)

For 40 minutes:
25/20 cal bike or ski
1 (legless) rope climb
12 push ups
50 Double unders
20 sit ups
1 (legless) rope climb
25/20 cal row or
Rest 2 minutes

Every 3'min for 5 sets:
2 Weighted Pull-up @RPE 7-8

Then…
1 Set of Slow Controlled Quality Reps @ 85%

3x 15min ajan 2min OFF

1)
4min Kone
6+6 Lonkat ja kierto
6+6 Sivukyykky
4-6 Joogapunnerrus

2)
2min Burpee + viivahölkkä
8 Lapapunnerrus
5+5 Rintarangan kierto selällään (polvien siirto puolelta toiselle)
4x 10 Voikkauinti

3)
20 Boxin ylitystä
6+6 Yhden jalan mave
6+6 Sivutaivutus
10 Rintarangan pumppausta kädet boxilla

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 3-6 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 kipping pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 box jumps, go every 1 min

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up
5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 5-10 hspu
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 c2b pull ups or pull ups , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 db snatches , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 box jumps, go every 1 min
first round with ski erg and second with rower

after 24 minutes work go straight to second part with air bike or bike erg

15-20 min easy pace cardio bike erg or air bike
perform every 5:00 : 2 rope climbs , start with rope climbs

go until 40:00 or 45:00.

Accessory Work
2-3 sets
biceps and tricep work (12-15 reps)
rest as needed bwn sets
2-3 sets
kb/db side bents 10+10 + weighted russian twits x 20-30 reps (feet on the ground)
rest as needed bwn sets

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
10 cossack squats

Strenght
Building to moderate heavy triple on each movement
Front Squat 3reps @50-55% to start and finish at 70-75%
Bench Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Sumo Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.

Accessory Work
3 rounds
10 heel elevated tempo goblet squat @12-16/20-24kg
5+5 half kneeling kb bottom up press @8-12kg/12-16kg
10 ghd back extension with 1-2 sec pause at end of each rep
rest 2 min bwn rounds

Metcon
15-12-9 reps ( masters 45+/scaled 13-10-7 reps)
burpees
toes to bars
wall ball shots
goal is unbroken sets and steady fast pace.

GHD Sit-ups
5 x 8