Run 400m
20 burpees
Run 400m
19 burpees
Run 400m
18 burpees
.
.
.
Run 400m
1 burpee.

Time cap 60min.

Your score is your time.

AMRAP 20:00
20 Walking Lunges
20 Calorie Row or Bike or Ski Erg Cals
20 Single Arm DB Hang Power Clean + Jerk @50/35lbs (10 each side)

• 4 Round not for time of:
Rope Climb 3 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 10 reps unbroken/side
Double KB Front Rack Walking Lunges 20 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

4 rounds

30 sec work 30 sec rest

*max cal row
*med ball deadlift
*russian lunge with med ball

Taito

-Soututekniikka (lämmittely)
-Maastavetotekniikka
-Takakyykky (3 x 5 sopiva paino)

5 rounds for time of

• 400-m run
  • 10 overhead squats

Basic Endurance 75 minutes

Row 15 minutes

Ski 15 minutes

AMRAP 15
Mary
5 Handstand Push-Ups
10 Pistols (alternating legs)

15 Pull-Ups

Ski 15 minutes
Row 15 minutes

(maryssä voi hieman iskettää, otetaan sit taas ergoissa sykkeet alas)

Run For time

5 x 400m
rest 2:00 btw sets.

21,15,9
Thruster 43/30kg
Leuanveto
Yleisliike

For Time

10-9-8-7-6-5-4-3-2-1

thruster 50/35

Pullup