Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

OHS 6x5

Teams of 3 complete:
20xx cal ski ⛷
20xx cal row 🚣🏼‍♀️
20xx cal bike 🚴
Swap every 50 cal ski until all machines are completed!
The xx is the year eg 2019 or 2021

🔶A
EMOM 12
Max cal row (back part of rower elevated with 20kg plate )
Max Clean & Jerk @60/40kg
Partner 1,2 are rowing , partner 3,4 are doing barbell. You must change EMOM style. After 6 mins pairs must change movement!

3 Mins REST

🔶B
Amrap 12 mins
12 Partner thruster @60/40kg ( one barbell)
12 syncro T2b
Partner 1&2 start with thruster, partner 3&4 with T2b. Each pair must complete the 12 reps before change.

3 mins REST

🔶C
In 12 mins complete :
31 syncro USA swing@24/16kg - forearm plank hold
31 syncro Kipping pull up - partner Hs hold
31 syncro burpees for the whole team
Remaining time : max reps of “Curtis P” @60/40kg and double under for the whole team, accumulate reps in any order, but only one person can do barbell and one the DU at the same time!
*Curtis P= Power Clean + Front rack lunge left & right + push press

3 mins REST

🔶For time :
2022 air squat - ( total reps of A+B+last part of C)
Only one person of the team works at a time !

🥂🍾Happy New Year 🍾🥂

Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12/Side
- use DB or Kb
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run

1-3 : 3 Reps For time
4-6 : 5 Reps For time

For time.

Supported handstand hold

For time.

For time.