24min EMOM
1.min Ergo cal
2.min 8 burpee, rest of time kb swing
3.min rest

🌞⛅️⛈️☔️🌤🌞

On the 2:30 x 10 Sets:
500/400 Meter Bike Erg / 250/200 m row
AMRAP “Macho Man” 50/35kg

"Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Total Rounds of "Macho Man"

Partner Workout

1min ON, 1min OFF x4 rounds/person for max reps
1) wall ball
2) cal bike
3) sumodeadlift high pull @40/30kg
4) box jump over

Lepo/palauttelua/keskity syömään hyvin ja latautumaan.
30-60 min ulkoilu kävely/pyöräily
2-3 ala ja ylävartalon venytttelyä.

Supersets

3 rounds of
10-12 x Crush Grip 90/90 Floor Press
10-12 x Upright Row to strict Press
Rest: 1 min
3 rounds of
10-12 x Tall Kneeling Hammer Grip Tricep OH Extension
10-12 x Tall Kneeling Hammer Grip KB Curl
Rest: 1 min

Wod
Amrap 8’
12 Pull Through
12 Am Swing
@24/16

4 rounds, 3 mins each, for max reps of:
250m ski erg
20 Kettlebell Deadlifts 2x 28kg /20kg
max reps in remaining time Burpee Box Jump Overs, 30/24inch

Rest 1 min between each round

4x3 @65-75%

AMRAP 12

10 Deadlift 60/40kg
10+10 Dumbbell Snatch
10 Burpees

Rest 1 minute between rounds.

4 rounds of:
1 minute row
1 minute squats
1 minute double unders
1 minute dips