For time
50-40-30-20-10
OHS 35/25kg
1 LDR

200 m Juoksu
20 Kahvakuula heilautusta
300 m Juoksu
30 Kahvakuula heilautusta
400 m Juoksu
40 Kahvakuula heilautusta
500 m Juoksu
50 Kahvakuula heilautusta
600 m Juoksu
60 Kahvakuula heilautusta

aikaraja 40 min.

5x
6 Deadlifts @65% + 4 Back squats @82,5%
- do as a superset
- 3-4min Rest btw sets

Jyrki Konosen ”leiri”.

Oliko kivaa ja antoisaa?

EMOM 10

35+
1 min : 3 Ring MU
2 min : 8+8 pistols

40+
1 min : 5c2b
2 min : 5+5 pistols

Bear Complex: Work up to a heavy set in 8:00

• This can be broken down by each movement or done as squat clean thruster + back squat thruster
• Original Bear: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press behind neck

AMRAP 7:00
Bear Complex (60/42.5kg)

• Bear is: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press behind neck
• Beginner Option: AMRAP 7: 5 DB Thrusters 5 Deadlifts (60/42.5=) 5 Lateral Burpees

Burn the calories as a team of 3. 1 team member works at a time.
Man = 50cal
Woman = 40cal
Team example: 2 men, 1 woman = 50+50+40= 140cal

For time:

Rowing
45 HSPU
36 Deadlift 120/85kg
27 Back squat 80/57kg
SkiErg
36 HSPU
27 Deadlift 130/92kg
18 Back squat 90/64kg
Assault bike
27 HSPU
18 Deadlift 140/100kg
9 Back squat 100/70kg

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For time

Amrap 30 with partner
20m overhead walking lunges 10/15kg plate
20x synkro burpees to plate
20m overhead lunges
200m run
20x synkro usa swings 16/24kg
200m partner carry

-Molemmat suorittavat askelkyykyt ja juoksut yhtäaikaa
-Partner carry kantotyyli vapaa, kantajaa vaihdettava viim. 100m välein

1 kokonainen kierros = 480 toistoa