8 sets of Power Snatch
Set 1-2: 2 @70%
Set 3: 3 @80%
Set 4-5: 2 @85%
Set 6: 2 @90%
Set 7-8: 3 @80%

• Rest max 2min btw sets.
• No TnG

2 RFQ:
200m Jog
:30 HS-hold (wall)
8 Target Burpees (15cm)
15 Banded Face Pulls

Kuivis WOD
6x
5min erg
Emom5
1. 10 hspu (8)
2. 30 abmat
3. 1 rope
4. 20 Reverse lunges
5. 20 kbs 24/16kg

KAIKKEE HYVVEE KAEKILLE ❤️ TULEVALLE UUELLE VUOLLE 2021! ✨🎇🎆

EILINEN / LEPO / 60 min PK-LENKKI

E2M for 12min
1: 5-8x Shoulder press
2: Alternating FC step ups x12
+
4rounds
3min Amrap
5 DB Dead Lifts
5 DB Devil press
5 DB front squats
1min rest between rounds
Pick up where you left off

3-5 rounds for time.

6 Deadlift 120/60kg
10 Db thruster 2x 22.5/15 kg
6 Burpee over bar
10 cal bike

2 min rest between rounds.

12 mins 20s on, 40s off:

• 0-4min row
• 4-8min bike
• 8-12min ski

Go hard for 20s, mark cals and improve three times. Rinse. Repeat. Let your legs hurt. Soul, too.

• For Time:
BB Deadlifts (100/70Kg) 21 reps
Assault Bike 1000 m o SkiErg 500/400 m
BB Deadlifts 18 reps
Assault Bike 1000 m o SkiErg 500/400 m
BB Deadlifts 15 reps
Assault Bike 1000 m o SkiErg 500/400 m
BB Deadlifts 12 reps
Assault Bike 1000 m o SkiErg 500/400 m

Every 2 minutes for 40 minutes (4 sets):
Station 1: 5 burpees + 15 DB thrusters
Station 2: max DU’s
Station 3: rest
Station 4: assault bike for calories
Station 5: 60s HS hold

20min BikeErg

• maksimikalorit / max cal