1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

With friend, split reps as desired, both run

For time:
500m Ski
30 DU
800m Run
1000m AB
30 DU
1600m Run
500m Row
30 DU
800m Run

Snatch

Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave #2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave #3: 3 @ 75%, 2 @ 80%, 1 @ 85+%

Rest 1:00-1:30 between sets

Rest 2:00 between waves

AMRAP7
200m run/250m row,ski/500m bike
3-10 pull ups (strict)

rest 2min

AMRAP7
200m run/250m row,ski/500m bike
5-20 Push ups

rest 2min

AMRAP7
200m run/250m row,ski/500m bike
25 Air squats

• Skaalaa:
• Leuanvedot: kuminauha, hyppyleuat, ring row
• Push ups: koroketta vasten, polvet maassa
• Air squats: ei skaalausta :)

-> Jos haluat, laita painoliivi päälle!

Push press 6x2

AMRAP 6
15 Cal
20 Wall balls
20 Box jumps

rest 3min

AMRAP 6
Buy in 400m Run
then in remaining time do:
6 Ground to over head
12 Toes to bar

5min on - 2min off x4 w/ partner:
6 wall walk / feet on box wall walk
18 T2B / kipping knee or leg raise
30 wb (9 / 6)
60/45 cal machine
30 mb clean
18 pull up / jumping kipping pull up
6 syncro no-jump burpee

Treenin flow: Jatka siitä mihin seuraavalla intervallilla siitä mihin edellisen lopussa jäit.
Rasittavuus: RPE 8-9

Aikaa vastaan parin kanssa:

30-20-10-20-30

• soutu (kalorit)
• wall-ball 3m (N 6kg / M 9kg)
• burpee

TIME CAP 25min

Toinen tekee, toinen huilaa. Toistot voi pilkkoa haluamallaan tavalla.

EMOM 10:
1 Power Clean @70% + 3 High Box Jumps 80/60cm