EMOM x 40

1) row
2) ski
3) echo
4) rest

Target 8-16cal per laite / Valitse kalorimäärä siten, että pystyt lisäämään tulevilla viikoilla 1-2cal per viikko

EMOM x 8-12

1) machine
2) 5 snatch gripdeadlift + 5 muscle snatch + 5 hang power snatch
3) machine
4) 5-10 snatch balance + 5-10 snowangel

Teams of 5
2 x 14 min AMRAP with 2 min rest b/w AMRAP's

A.
Relay style
- 20m Sled Push
- 10/8 Cal Bike
- Rest

B.
Relay style
- 30m SB bear hug Carry
- 10/8 Cal Ski
- Rest

5 kierrosta laadukkaasti

400m juoksu/ kone
3 Riveä kyykkyyn 60-65%

For time (10 rounds):
10-20-30-40-50-50-40-30-20-10
- Cal Row
- DU
10 T2B
1-2-3-4-5-5-4-3-2-1 Wall Walk

• Timecap: 55min

Partner workout (you go, I go)

4 rounds for time
40 wall balls@9/6 kg
30 dumbbell power cleans@2x15/10 kg
20 toes to bar

-rest 4 mins-

4 rounds for time
20 medball cleans@9/6kg
15 dumbbell push press@2x22,5/15 kg
10 burpee pull ups (Rx+: 10 bar muscle ups)

Total time cap: 30 mins

Alternate A1 / A2

A1. Bench press – 4 x 5 @ 80-85% (1-2 RIR), rest 3:00 b/t sets

A2. Seal row – 4 x 8-10 @ 2/1-2/1/1 RIR, rest 2:00 before B1

– Do your first set @ or around 80%1RM bench press, then build up within the percentage range if you can

Easy Run/Bike/Row: 45-60min.

For time:

12-9-6
power snatch @60/40kg
box jump over

rest 3min

9-6-3
squat snatch @60/40kg
burpee box jump over

Target under 12min, Time cap 15min (with rest) / scale weight if needed

Back Squat

5 x 5 @ AHAP

Go Every 3:00