Strength (load)

Push press 3-3-3-3-3. AHAP.

AMRAP 3 x 3 Rounds :

15 Deadlift 100/70kg
Max Calories Row

Rest 3:00 Between Rounds.

• Score slowest calorie round.

Wave 1
3 reps @75-77.5%
2 reps @77.5-82.5%
1 rep @82.5-87.5%

Wave 2
3 reps @77.5-82.5%
2 reps @82.5-87.5%
1 rep @90%+--

-vika single saa olla vaikka maksimi jos tuntuu hyvältä.

Push Press

4-5-6-7-6-5-4

Go Every 2:30

5 Rounds of:
ME Shoulder press @ 2/3 BW
ME Strict pull-ups

Rest 3 min between rounds.

Score is total reps.

5x4 AHAP
3 second pause at the bottom on each rep

For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

Raaka rinnalleveto 1,1,1,1,1

Nousevat painot, alkavalla 2 min

"Holleyman"

30 rounds for time of:
5 Wall ball shots 20/14p (9/6kg)
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last. 1 Jul 2020

2 mins on : 2 off Switching A & B (32 minutes) 8 intervals 4/4

A. Bike erg 21/15 cal
12 c2b
Max burpees

B. Row 21/15 cal
18 DB snatch
Max BBJ

If it’s a large class we can have 10 starting and 10 starting on rest so everyone can bike each interval.