30 reps for time of:
1 DB Burpee + 1 DB Box Step-over @22,5/15kg, 60/50cm box
- TIME CAP = 7:00

Extra:
Banded Pull-Through: 3 x 25. Rest 60s.

Easy pace cardio
Tarkoitus on tehdä pitkä kestävyys ja kestovoimaharjoitus matalalla sykealueella zone 2-3.
Kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF liikkeet/taitoliikkeet tulisi olla semihaastavat/kehittäviä työmäärältään.

Part 1
Do 12-20 minutes of air bike,bike erg, row, ski erg or light weight sledge pull/push easily
perform some upperbody skill or cf movement set every 4-5 min (use max 1 min for it)

rest 2-3 min

Part 2
Do 12-20 minutes of air bike,bike erg, row, ski erg or light weight sledge pull/push easily
perform some perform some lowerbody skill or cf movement set every 4-5 min (use max 1 min for it)

rest 2-3 min

Part 3
Do 12-20 minutes of air bike,bike erg, row, ski erg or light weight sledge pull/push easily
perform some full body skill or cf movement set every 4-5 min (use max 1 min for it)

Eli valitse yhteen osioon ainoastaan yksi liike jota treenaat kardion ohessa 3-5 kertaa.
sit lepo 2-3 min ja homma uudelleen mutta eri liike.
ajatus on se että valitset yhden ns. koko kropan liikkeen, yhden enemmän alavartaloon painottuvan ja yhden
enemmän ylävartaloon painottuvan liikkeen. 1 min työaika ikkunassa ei tule välttämättä suorittaa 1 min putkeen liikettä
vaan tehdä se 1-3 osassa. Esim, teen 1 min ajan tasaiseen tahtiin bar facing burpeita, teen 20s välein 1 köysi-
kiipeilyn, hs walk every 30s x 10m.

2-3 rounds:

3-10 strict pull up
10+10 Db row

3-4 rounds :

12 Strict Knee Raise, Alternating
1:00 Feet on wall plank hold

EMOM x 32-40
1) bike
2) 20m kb fr carry + 10 kb push press
3) bike
4) 10 box jump over

TARGET steady & easy pace / PK 1-2

For time

2000m Bike-erg
+
5 Rounds
7 Bar muscle-ups
7 Thrusters @ 61/43kg
+
1000m BikeErg
Target time. < 14:00 CAP 18

Overview. Classic bar muscle-up / thruster couplet sandwiched between BikeErg. You can’t win the workout on the 1st bike but you can set yourself up for success by pacing it right (or failure if not). The aim during the couplet is to keep moving at a steady pace based on your capacity then the final bike should be as hard a push as you can to finish strong.
Pacing. Tackle the 1st bike at around your FTP20 (20-min max effort) pace. This should get you through in good time while still having enough in the tank for the rest of the workout. If you’re concerned about the couplet, you can bike a little easier than this.
While unbroken sets are the dream on the couplet, you can break either or each movement to 2 sets where needed. More likely you’ll want to keep the thrusters unbroken and break the bMU as needed as you go on. Overall you’re looking for a pace where you still have push left in you for that final 1000m Bike.
When done with the couplet, get the bike going as soon as possible (even if it feels terrible), use big exhales to catch your breath, then ramp up to your best pace. When you have about 300m left it’s time for the final push to the finish line. DON’T hold back

Bar muscle-up → Reduce reps (3 or 5 reps/round) → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over → Chest-to-bars → Pull-ups
Thruster → 52.5/35kg or 43/30kg

5sets:

200m run
12 Db snatch @22,5/15kg
8 burpee box over

rest 2min

Target under 2-2,5min / Kiihtyvätahti 2 viimeistä päivän nopeimmat

Push Press

7-7-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press from floor
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg
Goal : sub 2 mins each set

AMRAP 10

Run 200m
1 unbroken set Wallball Shots.

score : total wallballs