AMRAP 10:
5-10-15-20-25...
T2B
40 DU

3 sets (1 set every 10min):
M: 9-15-21-27cal Ski (or Row)
W: 7-12-17-22cal Ski (or Row)
- 200m Skillmill Run after each
- Rest 2min btw sets.

*Set 1: @80% pacing
*Set 2: @90% pacing
*Set 3: @80% pacing
- The first and last are the build up and come down paces, while the middle should be attacked for the fastest time.

Scaling option:
3 sets (1 set every 12 minutes)
5-10-15-20cal Ski (or Row)
- 200m Skillmill Run after each

Penkki 6x2x80%
-laske toinen toisto vain puoleen väliin, 2s stoppi ja punnerrus ylös

T-tankosoutu 5x12-20

Pystypunnerrus 3x10x40%

Pystysoutu käsipainoilla 3x15-25

Hauiskääntö myötäotteella 3x20

15:00 Mobility
16:00 Front Squat + Metcon ( 1.12.2023 )

18:00 EasyWod

For Time:
50 Clean and Jerks (50/35)

*At the top of each minute, complete 6 TTB. This includes the first minute – start with TTB.

Clean and jerk

7 to 10 x 1 @ 70+%1RM Clean, Go every 60 to 90-seconds

– Start counting your sets @ 70%1RM clean and build up if moving well.

Shoulder Press ( Dead stop )

4 x 3 @ Heavy

Squat Clean + Front Squat + Split Jerk

8 x ( 1+1+1 ) start @ 65% Split jerk & Building

Back Squat

6 x 2 @ 80%

12-minute EMOM

1) 8 Overhead squats @ 85-90% H8
2) 1 – 4 Rope climbs
3) Rest