8 min-partner AMRAP
-synchronized KB swings (10-12-14-16-etc.) (53/35)
-200m run

Then immediately into;
6 min AMRAP
-30 Double unders or 90 single unders
-10 Wall Balls (20/14)

15 min AMRAP-team of 3
-Row 250m
-elbow plank
-10 pullups
stop at whatever rep you are on and switch positions when rower reaches 250m

25min aikaa +1toisto
-Rauhallisella tahdilla lisää aina 1 toisto joka liikettä.
Pyri pitämään syke tasaisena ja sen mukaan tauota

1.Maastaveto
2.Burpee
3.Askelkyykky
4.Rengas-soutu
5.Mittarimato

#Strength

6 x 3 @ zone 2 (M) of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 3 (H) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

3 Rounds for time

• 10 C2B
• 10 Thrusters 40kg
• 10 Front rack lunges 40kg
• 10 Bar facing burbees
• 10 OH Walking lunges 40kg

TIMES TO BEAT

Beginner athlete: 13min 26sec
Average athlete: 11min 12sec
Advanced athlete: 8min 57sec
Elite athlete: 6min 43sec
Regional athlete: 5min 49sec

7 x 2min erät:
1pc + 1 hpc + 1 sp + 2 pp + 3 pj + 1 split jerk
5 bar over burpee

AMRAP 2:00
Clean and Jerk (110/75kg)

Rest 2-3min

AMRAP 1:45
CJ (102.5/70kg)

Rest 2-3min

AMRAP 1:30
CJ (92.5/65kg)

Rest 2-3min

AMRAP 1:15
CJ (85/60kg)

Rest 2-3min

AMRAP 0:45
CJ (60/42.5kg)

Two person in a team. One person working at a time.

AMRAP 10
10 cal row
10 wall balls
15 abmat sit ups
-2 min rest-
AMRAP 8
Burpee mash up
1+1, 2+2, 3+3
-2 min rest-
1000m slamball run

For Time:
21-15-9
STOH (60/40)
T2B

For time:

10 C2B Pullups

15 Thrusters 50/35kg

20 Med Ball Situps

Run around the box

20 Med Ball Situps

15 Thrusters 50/35kg

10 C2B Pullups