36minutes NON-STOP

In pair
Run 300 <—> Calories (Ski/Row)

Switch machine halfway

For time :

Run 5000m

(12.5 laps on a track or a measured flat route)

Voima
E3MOM, 4 rounds
8-12 DL w/2kb's

WOD
12min amrap
12 single arm KB swing alt.
6+6 single arm KB push press
6 goblet squat
12 box jump (lintin päälle)

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

AMRAP 14

Run 200m
20 Wallball Shots
25 Sit-Ups

A. AMRAP 15
20 Cal Echo
5x Shuttle Run
500m Row
5x Shuttle Run

Rest 3min

B. AMRAP 15
20 Cal BikeErg
5x Shuttle Run
500m SkiErg
5x Shuttle Run

-8 barbell hip thrust
-10+10s 1-arm ring plank hold/swiss ball
-5x5s ring row hold

Score: hip thrust weight. Comment others.

4x 3min ON, 2min OFF

20/15 cal echo bike
10 devils press @2x22.5/15kg
Max box jump overs time remaining

*boxihyppyihin vähintään 30s aikaa

CLEAN & JERK

Every 1:30-2:00

10x 1 clean + 1 jerk

Aloita noin 60% ja rakenna päivän raskas

AMRAP 13

17 Kettlebell Swing 24/16kg
30 Double Unders
23 Sit-Ups
6 Pull-Ups