2:15 on / 0:15 off for 4 rounds:
a) row
b) mobility / accessory of coach's choice
c) ski / bike erg / air bike
d) mobility / accessory of coach's choice

Machines @ zone 2 (HR 60-70% HRmax)

Otsikon mukaan

AMRAP 12, With Partner

Bike 300m
10 Box Step-Ups 24"/20"
15 Kettlebell Swing 24/16kg

IGYG

Voima
E3MOM, 4 rounds
8 single-DB bent over rows/arm
10 single-DB glute bridges

WOD
AMRAP 10:
10 air squats
9 DB hang snatches, right arm
worm push-ups
9 DB hang snatches, left arm

pallof hold lunges w. partner 3x3/3

backsquat
3x1 T:52X0, rest 2' @rpe8

10 Rounds:
10/8cal AB
10 T2B

Rest 5min

10 rounds:
12/10cal Ski
10 KBS (US) 32/24kg

5 sets (each), IGYG:
500/400m Row
4 Power Cleans 70/50kg
8 Burpee Box Jump Overs 60/50cm

Strict Pull Ups 5x3

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

6x
Start new every 6th minute

A) 1000/850m Row
B) 1000/850m SkiErg
C) 2000/1700m BikeErg