A.
8 min amrap

10 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00…

B.
8 min amrap

15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

C.
8 min amprap

10 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

Simning 1km

10 RFT:

3 Power Snatch 60/42,5 kg
200m Row
1 Legless Rope Climb

TC 20

Penkki 2x95%

Penkki käsipainoilla 3x8-15

Facepulls 5x15

Assault Bike:
10s Hard
20s easy
x 6
+
Resisted Nasal Breathing 15 Breaths
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Taitoharjoittelu 20 min HS/HSW

Kondisosio (Rpe6)

1. Split drop squat with KB x 8 o/v
2. HSPU x 6 (RPE5-6)
3. Med ball rotational throw x 10 o/v
4. Floor press x 8 (rpe 7)
5. HS walk max

4 rounds

10-8-6-4-2-1
Goblet Squat
Deadlift
Press
Increase weight in every round

Kettlebell ‘DT’
Five rounds:
12 Deadlift
9 Hang Clean
6 Push Jerk

TC: 8’

@double 24/16

E2MOM x5:
3 power clean
3 front squat
3 jerk

Target: work 30-45s per round.

Back squat 6 RM, then 3x4 reps @ same weight

3 rounds, each round for time:
20 STOH 35/25kg
15 T2B
10 HSPU
15 T2B
20 STOH 35/25kg
- Rest 3 mins btw rounds