5 Sets Row :

4 Minutes : 100% @ FTP20
4 Minutes : 102% @ FTP20
4 Minutes : 104% @ FTP20
4 Minutes : 106% @ FTP20
4 Minutes : 108% @ FTP20

Recovery Bike 3:30 between sets @ 40-50% FTP20

AMRAP 30 with a partner:
Buy in: 10 rounds of Cindy (5/5)

Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs@9/6kg
20 Toes to Bar
10 Burpees over the rower
One person works. Split as desired.

10x3 Power clean
New set every 60s

3x10 Alt. Front-rack reverse lunges @RPE 9
3x10 Kulmasoutu @RPE 9

Every 3:00 x4
3 Broad jumps (dead start every rep)
5+5 Yhden jalan boksilta nousu kahvakuulalla
10 Heavy ring rows

3x
3x2min ON/2min OFF

A) Row
B) Ski
C) Bike

4 x 4 min amrap a+b+a+b - 2 min lepo välissä

A
9/7cal row
6 burpee box jump over
20 du
B
1 wallwalk
4 power snatch 50/35
8 wallball 9/6kg

Pyrkikää liikkumaan taloudellisesti ja tehokkaasti kaikki amrapit. Ei hirveää romahdusta tulosten välillä.

Bench Press

3-3-2-2-1-1 Go Heavy Every Sets.

Send Off 3:00

5 rounds for time:
5-4-3-2-1 hang squat clean @60/45kg
6 burpee over bar
1-2-3-4-5 front squat @60/45kg
6 burpee over bar

power clean EMOMS 2/3

EMOMx4
min 1) 4 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 1 power clean

• 3min rest

EMOMx5
min 1) 3 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 2 power clean
min 5) 1 power clean

vuorotellaan tätä ja viime viikon power clean settiä vielä pari kertaa!

EMOM 9 ( work 0:40 / rest 0:20 ) AMRAP

1 minute : Ring Row
2 minute : Push-Ups
3 minute : Air Squat