10 min Amrap
12 kb clean and jerks alternating 24kg/16kg
12 box step overs with kb 60cm,24kg/50cm 16kg
12 push ups over the kettlebell

10-5 Burpees
*After Each Set

20s Hollow Hold
20s Super Man Hold

Valitse itsellesi sopiva variaatio. Toistoja voi pilkkoa. Lepo kierrosten välissä 2min.

• Jaloilla avustettu
• Hyppyleuka
• Jarruttava leuanveto
• Kuminauhalla avustettu
• Kehonpainolla

40-60 minutes Bike, Run Or Row

Front Squat
8x 1,5min
6 Front Squat

+Speed practice

push press 5x3x75%

Partner workout, you go I go

Alku-chipperi (edestakaisin)
6 (legless) rope climbs
8 D-ball over shoulder
10 D-ball lunges (D-ball olkapään päällä)
12 MU (rengas tai tanko)
14 Power clean & jerk 70/50kg
16 (deficit) HSPU
18 HEAVY WB
20 C2B
(tc 24 min)

5 min REST

4 rds
500 m ROW
20 m HS WALK / 30 shoulder taps
30 T2B
40 push-ups
(tc 24 min)

3 kierrosta huoltobodausta rauhalliseen tahtiin

6+6 kuubalainen punnerrus
12 takareisikoukistus päinmakuulla
6+6 vipunosto kylkimakuulla
8 Jefferson curl kierrolla kp

For time:

1000/800m Row
30 Front Squat 42,5/30kg
30 Pull Ups

Rest 3 minutes

1000/800m Row
40 Push Press 35/25kg
30 Pull Ups

Rest 3 minutes

50 Thrusters 20/15kg
30 Pull Ups

( 20 - 30 )

-While we want solid effort on the rower, this workout will not be won or lost here. Rowing even just few seconds per 500m slower can save you lots of energy for the movements that follow. Aim to row about 5s slower than your 2k time trial pace.
-Aim for big set on the front squats. Top athletes will be able to get these done in 1-2 sets. Take up to 4 sets if needed.
- Pull-up sets will vary depending on the athlete. Quick sets of 3´s or 5´s can help athletes chip away quickly with minimal breaks for these who struggle with this movement.

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

AMRAP 7 min
9 Deadlifts 55/35kg
12 Burpees
15 Wall Balls 9/6