6 x AMRAP 3

1 x Rope Climb
10 m HS walk
21 thrusters 45/35kg
max reps American swing 24/16kg

Rest 2 minute.

Palaveri klo 21:00 salilla.

3 RDS

Row 500 Meters
Run 400 Meters

Rest 3:00 between rounds

• 4 Interval of:
Row 500 m @ max effort
1:2 rest each interval

EMOM 15

1 min : 12 C2B
2 min : 16 pistols alt.
3 min : 10 HSPU

Miten meni? Pitikö skaalata jotain? Esim. jos on Ring MU, minua kiinnostaa se että te joillekka ne on vielä haastavia WC:ssä lukee muutakin kuin DONE.

Back Squat

4x3@80-85%

Speed bench press 8x3, 1min rest

3 x 12 + 12 biceps curls,

You can choose the weight and the style.

Optional Accessory

GYMNASTIC STRENGTH

3x10 Plate Sit-Up (feet anchored)

RPE 3+ to 4

Teams of 2
1000m run
1000m row
10 rounds
9 Thrusters 35/25
7 T2B
5 Burpee box jumps
5 rounds
21 Air squats
15 Abmat sit ups
9 HR push ups

EMOM10
Odd: 3-8 Strict chin-ups / C2B
Even: 30-50 DU

Rest 5min

EMOM10
Odd: 10-15 Push-ups
Even: 10-15 Box jump overs 60/50cm

Rest 5min

EMOM10
Odd: 10-20 WB 9/6kg
Even: 10-20 KBS 24-32/16-24kg

Rest 5min

EMOM10
Odd: 15-30 Abmat sit-ups
Even: 15-30 Back extensions