EMOM 20
1 min ski
1 min bike
1 min row
1 min rest

8-10 cal

5min easy airbike/row/bike with nose breathing only

Perfect Stretch video

Min 1 - 5 Push Jerk
Min2 - Max Cal Row
* Rest is remaining time in the 1st minute

for time:
2 rounds
100DU
950m row
10 burpee box jump over
100DU
1900m bike erg
15 bbjo
100DU
950m ski erg
20 bbjo
100DU
50cal assault bike
25 bbjo
tc: 60min

A,
As many reps as possible in 5 mins of:
Assault Bike Calories
-- then --
Complete as many rounds as possible in 30 mins of:
50 Box Jumps @60/50cm
50 Jumping Pull-ups
50 Kettlebell Swings @16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press @barbell
50 Hip Extensions
50 Wall Balls @9/6kg
50 Burpees
50 Double Unders
-- then --
As many reps as possible in 5 mins of:
Assault Bike Calories

Goal:
1+ round of the Filthy Fifty AMRAP.

B,
Tempo Goblet Squat 4-4-4, using heaviest weight per set
Single Leg Deadlift + Arnold Press 20-20, using heaviest weight per set
Tempo Dumbbell Row 6-6-6, using heaviest weight per set

Tempo Goblet Squats- 3 secs down, 3 sec pause, 3 secs stand
Single Leg Deadlift + Arnold Press- 2x10 L/10 R
Tempo Dumbbell Rows- 3 secs up, 3 sec pause, 3 secs down

RPE of 6-7 out of 10 for all movements.

• 3 rds:
  1min.: Row/Bike/Run
  8-10 One leg V-sit up (alt.)
  8-10 Squat
  6-8 Ring row
  6-8 Push up

• Mobility...

• Work on:
  Muscle up / Pull up

• Kipping swings

• Hip drive

• Transition

Maastaveto 6 x 4 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x samat painot kuin viime viikolla.

E90S for 24min(4rounds)
1: Front rack barbell elevated front foot split squat:) x6/LL
2: Front rack barbell elevated front foot split squat x6/RL
3: Kb gorilla rows x10-15/arm
4: 10-15 V-Ups
+
9min Amrap
3-6-9-12...
DB thrusters
RKB swing

Maastaveto 6 x 3 x 80%

Etukyykky 4 x 3 x 70%

Vauhtipunnerrus 5 x 5 x AHAP

4x8, tempo