Running Intervals

1600m, easy
Rest 3min
200m, hard + 200m, easy
600m, moderate + 200m, easy
400m, moderate/hard
Rest 3min
200m, hard + 200m, easy
600m, moderate + 200m, easy
400m, moderate/hard
Rest 3min
1600m easy/moderate

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Rowing Intervals:

1000m Row, easy (warm-up)

5x
500/400m Row, moderate
1:30 Rest btw sets

5x
250/200m Row, hard
1:00 Rest btw sets

5x
500/400m Row, easy
1:30 Rest btw sets

A1) Weighted dip 3x1x95%, warm up 3x50%, 2x60%, 2x70%

4:30 on - 0:30 off x8, alternate between a & b:
a) machine
b) AMRAP:
2x8-12 (goblet) lateral box step up
5-10 T2B
2x-6-8 kb/plate windmill
2x8-12 double db see-saw row

Target: HR 60-70% of max (zone 2). This is RPE 6-7 for lungs, but movements themselves can be challenging. Hence keep long enough breaks between movements in order to maintain wanted intensity.

A1) HS Against the box 4x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x2

Kyykky 2x8x75%

Stoppi-kyykky 3x3x60%
-3s stoppi

Sivutaivutukset 3x30 / puoli

Linkkarit 5x10

Kohautukset käsipainoilla 3x20

Warm Up
3 rounds
1 min cardio
6+6 suitcase dl
6+6 hang snatch
12 alt leg v-ups
12 band pulls / ring row
then some mobility& barbell prep for complex & warm up lifts

Strenght
6 sets
1 power snatch + 1 hang power snatch + 3 overhead squats
build to heavy complex, starting at 60-65% of 1rm snatch
rest 1.5-2.5 min bwn set

Metcon
For time
10-9-8-7-6-5-4-3-2-1 reps
Kb swings
Kipping Pull ups
Goblet Squats
V-Ups / tuck ups
time target 13-17 minutes

10 rounds for time
8 wall ball @9/6kg
10 cal row/bike/ski
12 alt dumbell snatch @22,5/15kg
14 Wall ball sit up
Timecap : 30 mins

5 sets of Pause Front Squat + Front Squat
Set 1: 2 + 3 @70% of 1RM Front Squat
Set 2: 2 + 2 @75%
Set 3: 1 + 1 @80%
Set 4: 1 + 1 @85%
Set 5: 1 + 1 @90%
- Pause 3sec at the bottom.
- Rest 2-3min btw sets

8 sets of Power Snatch
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @60%
Set 5: 2 @65%
Set 6-8: 1 @70%
- Rest 2-3min btw sets