3 Rounds (AMRAP)

1 Minute Wallball 9/6kg
1 Minute Dumbbell Snatch 22,5/15kg Alternating
1 Minute Box Jumps 24/20"
1 Minute Single ArmDumbbell Clean & Jerk 22,5/15kg (rive lähtee lattiasta)
1 Minute Calorie Row
1 Minute Rest

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% 10RM
Pause @ parallel position

• 10-…-10 of:
BB Back Squats
10RM

Rowing intervals

Row 1500m / easy pace / bpm 70-75%

Row 1000m / moderate / bpm 75-80%

Row 500m / moderate-fast / bpm 80-85%

Row 1000m / moderate / bpm 75-80%

Row 1500m / easy pace / bpm 70-75%

Rest 2min btw intervals

AMRAP 14'
9 OHS @50/35 kg
1 Rope climb
12 Ring dip

AMRAP 2

Row 300/250m
10 rower over burpees
7 GTOH 50/35kg

AMRAP 3

Row 300/250m
10 rower over burpees
5 GTOH 60/40kg

AMRAP 4

Row 300/250m
10 rower over burpees
3 GTOH 70/47,5kg
4 Ring MU

AMRAP 5

Row 300/250m
10 rower over burpees
2 GTOH 80/57,5kg
4 Ring MU
8 HSPU

Rest 2 minutes btw. AMRAP´S

Yläkropan liikkuvuus

Lämppä:

3krs.
12 linkkaria
10 jännehyppyä
10 pystypunnerrusta
10 supermiestä

Hokikyykky
8 x 2@100-120%
Askelkyykky, taakse (vuorojaloin
4 x 10+10 (raskas)
Lisäpaino vatsat
3 x 10, mahdollisimman raskas

70 minutes Basic Endurance

Row 5 minutes
3 Rope Climb
4 Heavy TnG Power Snatch
Bike 5 Minutes
50 Pistols squats, alternating
30 Hspu
Row 5 minutes
25 box step overs, plate to OH 25/15kg
50 Du´s

5min Row/Bike with nose breathing only

5-10 Down Dog to Cobra video