For time:
Run 7,5 km

-ilman välineitä

Voima
EMOM 8
1. Goblet squat 6-8
2. Mountain climber 10-20

Metcon
3x2min amrap
WB 6
Worm push up 6
x-jump 6
*rest 1min

AMRAP 6

Bike 20/15 Calories
12 Ring Rows
12 Hang Dumbbell Snatch 15/10kg, alternating hands
6 Burpees Over DB

Rest 3:00

AMRAP 6

Row 30/21 Calories
8+8 One ARM KB Thrusters 16/12kg
20 Goblet Squats 16/12kg

Rest 3:00

AMRAP 6

Bike 40/30 Calories
50 Air Squats

Rest 3:00

AMRAP 6

Row 50/40 Calories
50 Sit-Ups

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

1 minute : Goblet Reverse Lunges 24/16kg
2 minute : Push-Ups
3 minute : Sit-Ups

Back Squat ( Waves ) Every set 60%+

5-3-1
5-3-1
5-3-1

Send off 2:30

10min with partner:
partner 1: erg
partner 2:
6 squat to hamstring
10m overhead duck walk
6 wall squat w/ arms lift off
6 alt. scorpion

A) 6 rounds for max calories
90s AMRAP
20 pistol squats
AMRAP row

Rest 90s between rounds

B) 3 rounds for quality
8-12 rower hamstring curls
8-12 single leg calf raises

*You go I go full rounds in pairs.

AMRAP 5

7 Ground to Overhead w/ Plate 15/10kg
10 Burpees to plate