6 kierrosta

400m Juoksu
20 Kahvakuulaheilautus
10 Etunojapunnerrus

12x
New start every 3rd minute

A) 15/12 Cal. Row + 10 Burpee over Rower
B) 15/12 Cal. SkiErg + 15 KB Swings
C) 15/12 Cal. BikeErg + 15 Wall Balls
D) 15/12 Cal. Echo Bike + 15 Box Jump Overs

'The stache'
Amrap with Partner in 33min

400m run (together)
12 push ups
31 alt lunges
19 burpees
54 Air squat

4 Sets on the 4:00:
15/12cal Assault Bike
10 Burpee Box Jump Overs 60/50cm
50 DU

Rest 5:00

4 Sets on the 4:00
15/12cal Ski
15 T2B
15 WB 9/6kg

Bench Press

10-8-6-4-2, every set AHAP

*after every set row 400m

Etukyykky 3x2 (viime viikon kuorma)

Maastaveto 4x1x85%
-palautukset 45s

Istumaannousut 4x10

Hollow hold crunch’es 3x15

Kyykky 1x85%, 8x60%, 2x80%, 10x60%, 3x75%, 12x60%

Suorinjaloin maastaveto käsipainoilla 4x12-20

Jalkojennostot maaten 5x20

AMRAP 9:
10 STOH 50/35kg
15/12cal Row

Barbell movement must be unbroken. Scale accordingly, so that you don't have to waste time standing around. Use the row to recovery as much as possible.

5 Rounds:
10 Chin-ups
:30 Rest
5 Shoulder Presses
1:30 Rest

• Start from 60% and build up adding weight after each set
• Barbell from rack

Strength

Jerk
Advanced: A: 3-5 sets of 1 step into jerk+jerk(empty bar)
B: 6 sets of 1 push press+1 split jerk
Novice: A: 3*5 push press
B: 5sets of 3 split jerk with pvc pipe/foot drills

Workout

In teams of 2-3
For time
20 lengths arm over arm sled pull (average bodyweight)
Every min on the min complete 5 HSPU