60s on - 60s off x10:

3 power clean
6 jumping kipping pull up
9 air squat
- Continue where you left off -

Amrap for calories
5-4-3-2-1 min
Bike, Row, Ski

1 min rest between sets
Total 50min

Deadlift 5 RM

Parin kanssa, toistot voi jakaa miten haluaa.
2 kierrosta aikaa vastaan TC 40min
50 x Am. Heilautus
50 x Boksin ylitys kuula mukana
50 cal soutu/pyörä/hiihto; 40 cal echobike
50 x Rive+työntö
50 x Ak.kävely kuula suorilla käsillä
50 x Burpee

A: Weighted ring chin ups Supinated 5x3, amrap sista setet
B: SA lat pull Downs pronated 2set
C: SA kb rows 2set
D: Rkb swing 10x15
E: DB biceps curls 1xMax

For time ruck 4km with 15kg rucksack

3 rounds:

4-6 bench press / db bench
5-8 pull-ups

bench press not all out

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4x 10min
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

For time

• 21 burpees
• 50-foot handstand walk
• 18 burpees
• 50-foot handstand walk
• 15 burpees
• 50-foot handstand walk
• 12 burpees
• 50-foot handstand walk
• 9 burpees
• 50-foot handstand walk
• 6 burpees
• 50-foot handstand walk
• 3 burpees