In teams of 2

For time:

1000 Meter Run (together) (20 rounds)

Partners alternate movements to complete a total of 16 rounds for time of:

6 Ring Rows
12 Dumbbell Push Presses 6/10 kg
18 Air Squats

Vuorotellen eteenpäin eli toinen aloittaa ring rowista - sitten toinen tekee 12 DB Push Press jne...!
Tämä harjoitus hyvänä päätöksenä 2 viikon raskaaseen voimalla vääntöön - ottakaa kevyesti ja laadulla etenkin kunnon kyykyt!

Assault bike 50-40-30-20-10 cal
Row 10-20-30-40-50 cal

After completing first 50 calories with a bike move to a rower. After completing 10 calories with a rower get back to a bike etc.

For max reps at each station:

• Tabata chest-to-bar pull-ups
• Rest 1 minute
• Tabata sit-ups
• Rest 1 minute
• Tabata seated shoulder presses
• Rest 1 minute
• Tabata hip extensions
• Rest 1 minute
• Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men 75-lb. presses and squats
Women 55-lb. presses and squats

tempaus hyppy + tempaus

10 x 1+1@50-65%

kyykkyn työntö

6x2 @ 40-50%

kuntopiiri
3 kierrosta

kulmasoutu 15+15 käsipaino tai kahvakuula
levypaino maasta päänpäälle 20
jalkojen nosto penkillä selin makuulla 20

AMRAP 6:
30 Banded Pull-aparts
20 Alternating DB Curls
10 Reverse Crunches

2 rounds for time of:

• 100 double-unders
• 20 overhead squats
• 100 double-unders
• 12 ring muscle-ups
• 100 double-unders
• 20 dumbbell snatches
• 100 double-unders
• 12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

For Reps
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
* If all reps are completed, time cap extends by 4 minutes.

Clean & Jerk Warm-up 1

3 rounds

3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deck"

Clean and Jerk Warm-up 2

3 x 10 jup into split + 3 Sec pause

focus is on consistency of foot position

Clean and Jerk warm up 3

3 rounds

3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerk"

Strength

"2 clean + 1 Split Jerk @ 60% x 2

1 clean + 1 Split Jerk @ 70% x 3

1 clean + 1 Split Jerk @ 80% x 2

Strength: 5x2 back squat@90%

Wod: 12 min AMRAP
50 DUs
10 KBL&24/16 (5 each arm)
10 KBPP (5 each arm)
10 KBThruster (5 each arm)

Wod: work on pacing!
try to keep moving through the workout where you are at about 80-90% of your max effort
And stay there.
KBL- kettlebell lunge hold the kettlebell where you like 5 lunges when KB is in right arm then 5 lunges when KB is in left arm.
KBPP- kettlebell push press 5 each arm again
KB thruater- 5 on each arm.

4 x 8 minute Team AMRAP

CURVE
Hollow Rock
Group Timer: AB Wheel x 15

total distance (m = 1600 x 0._ _) + total complete rounds

SKIER
Band resisted Deadbug
Group Timer: Front Step/Kick through x 8 per

total distance (m) + total complete rounds

ROWER
TRX Row
Group Timer: Burpee box Jump + squat x 10
Rx: 24"/20"

total distance (m) + total complete rounds

KB SWING
Band High Knees
Group Timer Landmine Stagger Stance Press x10 per
Rx: 65/95

total swings + total complete rounds