20 min EMOM
odd 250m row
even 50 DUs

8 rounds for quality:
2 min row/bike/ski/run
30s rest
2 min: 8 burpee pull ups, 12 V-ups
30s rest

10 min. AMRAP
1000m row
then AMRAP
10 squat cleans 135\85
10 STO 135\85
20 DU (60s)
REST 5 min
10 min. AMRAP
1000m row
then AMRAP
10 Power clean 135\85
10 over bar burpees

3x3x70%

"Death by Rowing Calories"
In 1min, row x Calories (2,5min rest)
10 Intervals
Start with 20/15cal. And add 1 cal every interval as long as possible. When you fail, do ME cal in the rest of the Intervals.

2 rounds
1 bar MU
4 single bar dips
5 T2B
10 v-ups
10 1/2 v-ups
10 hollow rocks

5 Rounds For Quality:
3 Wall Walks
10 Goblet Squats

12 min AMRAP

5 cleans 70kg/55kg

10 deadlifts 70kg/55kg

15 T2Bs

10 HSPUs

10 triple unders

Back Squat 4 x 5 reps

EMOM 12

Raakatempaus + kyykkytempaus, aloita 70 %, ja voit nostaa painoa joka minuutti jos siltä tuntuu

EMOM 12

1 x raakarive + 2 x ylöstyöntö, aloita 70 % ja voit nostaa painoa joka minuutti jos siltä tuntuu