1min ON, 90s OFF x8
10/8cal bike
max thrusters @42.5/30kg

2min on - 2min off x6:
a) 8 kb goblet squat + 12 box get over, remaining time row
b) 8 knee raise / v-up + 16 kb deadlift, remaining time row

Target: 30-60s time for the row per round.
Result: total calories rowed.

A, 15 mins Running Clock
2 Front Squat + Split Jerk
- work from rack
- Build up to Daily max
- Good form!
- 2 mins btw Heavy sets

B,
Modified “Macho Man”
EMOM 15
3 power clean
3 thruster
3 jerk
Weight @50/35kg

If You cannot complete all the reps within the minute, the Workout is over. Stop at 15 mins!

Kyykky 2x4x77,5%

Penkki 3x3x75%

Etukyykky 3x1 (noin 90% etukyykyn maximista)

SitUps 5x10

Maastaveto 5x3x75%

Jalan loitonnus kumpparilla 3x15 / jalka

Etuheilautus yhdella kädellä 3x15 / käsi

Bulgarin Split Squat 3x15 / jalka
-kevyt (15-40kg)

Amrap 45
In teams of 3-4.
You go I go.

40 cal Ski
40 cal bike
40 cal row
80 Du's ( scale pinkkuhypyt tai korkeat yksittäiset hypyt)
40 Alt Db snatch (22,5/15)
20 Burpee box jump over - wall walk box jump over

Rest 2:00

and start AGAIN.

Moderate pace!

For time
3000 / 2500m row

For mixed pairs: 2750m. TC: 14min

Emom 40
1. Row/Bike 12/10 cal
2. Cyclist squat with medball x 20 (6/9kg)
3. Kipping pull ups/jumping pull ups x 6 + Push
ups x 10
4. REST
5. Ski/Row 12/10 cal.
6. Double KB deadlift x 20 (2x20/24kg)
7. Devils press x 6 + amrap burpee (1 x
15/22,5kg)
8. REST

Maastaveto re grip n go 3x3 75-80%
Yhden jalan maastaveto 3x7/jalka kevyehkö

Pystypunnerrus kb 3x12 raskaahko
pullover 3x12 haastava

Kylkilankku 2 x max pito

abmat sit up lisäpaino 2x20

Bonus

I-Y-T 2x10/asento

3 rounds for time of:

• Row 250 meters
• 35-lb./25-lb dumbbell thrusters, 21 reps
• 12 chest-to-bar pull-ups