Every 2:00 x 4:
15/12cal Row
3 Wall Walks

Rest 2:00

Every 2:00 x 4:
12/10cal AB
15 T2B

Rest 2:00

Every 2:00 x 4:
15/12cal Ski
2 Rope Climb 4m

• Scale calories if needed.

Treeni 2
Warm Up
2 rounds
1.5 min cardio
20 glute bridges
10+10 single leg RDL
10 hr push ups
10 v-ups
then start to prep for deadlifts/bench press

Strenght
Deadlifts 5x5 reps @mod/heavy weights.
Perform 8-10 double db bench press or ring push ups right after deadlifts
rest 2-3 min bwn sets

Metcon
4 rounds for time with partner
25/20 cal air bike, run or ski
20 kb swings
20 push ups
you go, I go!

For time:
21-18-15-12-9-6-3:
Squat clean (42,5 / 30 kg)
Double-under
Deadlift (85 / 60 kg)
Box jump (60 / 50 cm)
Every rounds starts with 50 m bear crawl

AMRAP 15:
20/16cal Row
12 Seated Dual DB Presses 15/10kg
24 Walking Lunges

5 rounds 6min ON / 2min OFF
A.
60 DU
30 DB clean & jerk
20 dbl DB FS

B.
50 KB swing
20 T2B
10 HSPU

C.
40 Air squat
20 Row
10 Burpee over rower

D.
30 Ski
20 Push-up
10 Pull-up

E.
20 DB thruster
10 Shuttle run
5 dbl DB devil’s press

RX DB 22,5/15kg | KB 24/16kg

5 x 10 Strict Pull-ups
- Rest 2min btw sets
- Do as many strict as you can per set and if you can't do all 10, finish with kipping pull-ups.
- Score: Number of Strict Pull-ups

Every 90s x5
1 snatch pull + 1 power snatch + 1 overhead squat
--> build to heavy

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Toinen kierros tätä

E75s x12:
Clean pull + Hang squat clean

Hang from above the knee.

AMRAP 23 with a partner:
23 box jump overs
23 hang power snatches (15/20 kg)
23 overhead squats (15/20 kg)
23 hanging knee raises
23 ergo calories
* -You go, I go*