For time:
100 Single Leg RDL, barbell only
- You can change legs anyway you want

500m row ME
2 min rest
50 cal row for time

Alkavalla 5 min 40 min ajan

1. Soutu/hiihto 1 km Pyörä 2 km, Echo 48/60 kaloria
2. 30 KP rinnalleveto riipusta + 10-20 yleisliike KP:n yli

Keskiraskas käsipaino, vaihda kättä tarpeen mukaan

Every 5min x 3
20/16cal Row
10 Bench Presses @60/42kg
6 HSPU

Every 5min x 3
20/16cal Row
8 Bench Presses @70/49kg
8 Ring Dips

Every 5min x 3
20/16cal Row
6 Bench Presses @80/56kg
14 Push-ups

Scaled:
Weight 1: 55%
Weight 2: 62%
Weight 3: 70%

You go I go
In teams of two

26 Rounds:

3 Clean & Jerks
3 Bar facing burpee

TC 15MIN

Vaihto aina täyden kierroksen jälkeen

M:60KG N:40KG

Emom I
18 min

1. 4 C&J 60/40kg

2. 12 T2B

3. 8-12 HSPU

4. 13/10 cal AB

5. 12 OH lunges

6. 8 ring dip

REST 6 min

Emom II 18 min

1. 4 Thruster 50/35kg

2. 12 GHD sit ups

3. 12 m HS WALK

4. 8 Goblet jumps

5. 14/11 cal ROW

6. 3-6 MU / pull up / ring pull up

Warm Up
3 rounds
1 min cardio
8+8 banded monster walk
8 banded air squats
4 inch worm + push up
10 barbell deadlifts @add weight each round

Workout
4 sets
24-30 air squats
12-15 push ups
10x7.5m shuttle run
8-10 deadlifts @50-60%
alt time full round with partner. (keep easy/moderate pace all 4 sets)
time target 3-4 min per set

Midbody Work
2-3 sets of
12-16 alt leg v-ups + 12-16 heel overs + 15sec flutter kicks
rest as needed

Jefferson curl 3x10
-kevyt

Maastaveto korokkeelta 3x5 (40-50-60%)

Maastaveto Max5
-nousu vitosen sarjoilla päivän Max5-kuormaan
-2-4 noususarjaa + ”työsarja”

Pystypunnerrus 5x10x30%

Speed work, 2 min rest between rounds
A1) Bulgarian split squat 3x(6+6), heavy
A2) burpee box jump + drop jump 3x3(1+1)
A3) Power wheel roll outs 3x6
A4) push up drops 3x3

Every 5 min x 3 sets (each set For Time)
21 / 15 Cal Row
15 Power Cleans @52.5/35
12 Bar Over Burpees
9 Stoh 52.5/35