For time:

5 Double Unders Unbroken
15 GHDSU
200/150m Row
10 Double Unders Unbroken
15 GHDSU
200/150m Row
15 Double Unders Unbroken
200/150m Row
......
50 Double Unders Unbroken
15 GHDSU
200/150m Row

TC 25

• The first focus here is to get the double unders done in unbroken sets each round. We can pace the other 2 movements based off of what will set us up for success on the doubles.

• The next focus can be on pushing the pace on the GHD´s. This is movement that follows the double unders and will likely cause the least amount if interference if we try to move little faster.

• The pace / movement that matters the last is the Row.

4x 3-pos. Clean (hips, on the knee and floor)

5 Sets of 3 @ light weight

AMRAP7 - WOD / EASY:
7 Burpee to target / Burpee or up & down
7 v-up / sit up
7 heavy kbs (32/24) / kbs

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

Extra credit:
Banded Overhead Triceps 3 x 25. Rest 60s.

AMRAP 14

50 Box Step Overs 24"/20"
50 Sit-Ups
50 Wallballs 20/14p
50 Push Ups

LAJI 2:
LAJI 2
2 - Part A
With a running timer (starting from 0:00)
Part A:
Min 00-10
5 rounds for time:
5 Ground to Overhead
10 Bar Facing Burpees

M/N 35-39, 40-44: Ground to Overhead 42,5/30 kg
M/N 45-49, 50-54:Ground to Overhead 35/25 kg
M/N 55-59, 60+: Ground to Overhead 30/20 kg N: säären puolesta välistä (low hang), mikäli käytössä ei ole 10 kg tankoa

AMRAP 4

27/21 Calorie Bike
27 Burpees
27 Pull Ups

Rest 4 minutes

AMRAP 4

21/15 Calorie Bike Erg
21 Burpees
21 Toes To Bar

Rest 4 minutes

AMRAP 4

15/12 Calorie Bike Erg
15 Burpees
15 CTB

• Sprint the bike for the first 5-10s. each interval. This gets the bike ramped up without impacting the rest of your workout. After that, settle into a harder effort pace, but leave enough in the take to be able to transition smoothly into the burpees that follow.

• Find a steady pace on the burpees that you´ll never need to stop or slow down. Practice having different gears here, so that you can switch your pace instead of needing to stop.

• On the gymnastics movements, there is no right or wrong here. However you choose to break things up, try to minimize your rest between sets by giving yourself a 5 second count down, each time you break.

Superset x 3 sets

5/arm x Alternating Single Arm KB Clean
Rest 1:00
10/side x Half Kneeling Band Pallof Press
Rest 1:00

*Go heavy on the KB clean if technique allows!
- Improve or match last week!

2-3 rounds

40-60s plank hold
20-30s side planks

rest as needed between rounds