SKILL 1/6
10min skill of your choice

---

kerran viikossa harjoitellaan 10min valitsemaasi voimistelu/taitoliikettä. Liike voi vaihdella joka viikko.

Tempaus

15 RFT:

15/12 Cal Row
12 Burpees

TC 30

• With this being a 15 round workout, we need to be smart about our pacing out of gate.
• Aim to finish the row right around the same time each round.
• Aim to also finish burpees on roughly the same time each round.
• Starting off a little slower than you think with the idea of aiming to speed up every 3-5 rounds is a great approach to take here.

Every 2:30 x 4

Max Unbroken Sets

Partner AMRAP 30

200m run
20 power clean @60/40kg
20 box jump over
20 ttb

8x
3min ON/1min OFF

5 Pushups
10 Situps
15 Squats
+
Max Calories in the remaining time

5x3 Bench Presses
Sets 1-3: @80%
Sets 4-5: @82%
- Rest 2min btw sets.

Floor Press 3 RM

45 min PK
500m row
100 rope jumps
20s+20s single arm hang
30s ABH
30s HBH
900m jog

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @35/25kg
200 cal row
300 double under
Timecap : 20 mins