20 cal row
15 thruster
10 burpee box over
40 pullup
10 burpee box over
15 thruster
20 cal row

42.5/30kg

6 min window:
900/800m bike or 600/550m row/ski
1 round of cindy
Amrap squat cleans 60/40kg

2 min rest

6 min window:
600/500m bike or 400/350m row/ski
2 rounds of cindy
Amrap squat cleans 70/50kg

2 min rest

6 min window:
300/200m bike or 200/150m row/ski
3 rounds of cindy
Amrap squat cleans 80/60kg

Cindy:
5 pull-ups
10 push-ups
15 air squats

Result is total squat cleans!

A.
3 rounds
30 push-up
30 DB snatch
-4 min rest-
2 rounds
40 Ab mat su
40 DB push press
-4 min rest-
1 round
100 Air squat
200 DU

B.
20 min amrap (with partner)
5 Goblet squat
5 KB swing
5 KB thruster (2 kb)
E5MOM 10 Synchro burpee

20 min amrap

• 20 Cal Row

2 rounds of:

• 10 Burpees over D-Ball
• 20m D-Ball front carry 50kg

score i total reps performed - each 5m of carry is 1 rep

EILINEN/LEPO/
60 min
KÄVELY/PK-
LENKKI

Tempaus veto puolesta reidestä + tempaus puolesta reidestä (Pukit)

2 x (1+1)x55%, 60%, 65%, 70%, 1+1x75%, 1+1x80%

Valakyykky

4 x 2 x 70-80%, 2 stoppi alhaalla.

Snatch Droppi, lähtö 45´kulmasta

4 x 2 x 50-60% (Te)

Kyykkyhypyt

5x3x20-30% takakyykky

A,
5 rounds for time of:
Run, 400 m
7 Ring Muscle-ups

Every time you break complete:
20 Double Unders
Goal: sub 15 mins

B,
As many reps as possible in 30 mins of:
Assault Bike Calorie

Goal is to have similar calories accumulated in each min of work.

Max reps of kipping pull up

A.
10 min amrap
20 cal bike erg
30 air squat

10 min amrap
2 rope climb (rx=legless)
15 push-up

No rest between amrap’s!

B.
4 rounds
12 DB bench press
6 strict pull-up
-4 min rest-
3 rounds
18 DB bench press
8 strict pull-up
-4 min rest-
2 rounds
24 DB bench press
10 strict pull-up

5rm back squat