IN TEAMS OF 2
4 x 4:00 AMRAP; Rest 1:00 between
10 Front Squats (your choice)
10 Toes to Bar

• P1 will complete a full round while P2 completes Max Burpee Box Jump Overs @ low box. Once P1 completes a round, partners will switch. Athletes will pick up where they left off each 4min AMRAP

EMOM x 32
1) bike
2) 5 hang squat clean @60/40kg
3) ski
4) 1-3 rope climb

Easy pace machines, scale weight if needed

4x 2 power clean + 2 jerk (70-80%)
3x 1 power clean + 1 jerk (80-90%)

AMRAP 11

10 + 10 One Arm KB Swing
20 Sit-Ups
10 Ring Rows
30 Squat w/ KB

Chest Supported Dumbell Row

5 Sets of 8

After each set 0:30 Ring Plank

Go Every 3:30

40 min alkavalla 2 min.

1. Laite 14/16
2. 20 puolilinkkari pallon kanssa
3. Laite 14/16
4. 20 Kahvakuulaheilautus + 10 askelkyykky

Every 2min x 5:
2 Back Squats @60-65%

Warm up (15min)
2 rounds 1 min each machine, add speed, rotate .take 3 person groups.
Row, Ski, Air Bike
then some short dynamic mobility for few minutes and start workout. First round will be the warm up round

Metcon (30 min)
2 sets with partner alt time
2 min on / 2 min off
rower
2 sets with partner alt time
2 min on / 2 min off
ski
2 sets with partner alt time
2 min on / 2 min off
air bike / bike erg
eli yks osio on 8 min + vaihto ajat ja sit kun vaihdetaan parit seuraavalle laitteelle
n1 min jne. koko osio vaihtoineen n.30 min
aina 2 min työpätkä tarkoitus mennä fast pace, tahti jota voi pitää yllä 8-12 min
ajan.

Accessory Work
3 sets
12-15 db bench press
16-20 ring row
rest 1-2 min bwn

benchpress 6x6