HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Wall walk 2
Cycler squat 15, hitaasti
Farmers carry 20m 24kgx2
Core 8+8
Pyörä

Lämpö:
6-8 Up down
8-12 wall ball
Core pallolla 8-12 toistoo esim situp tai lankusta pallon vieritys
4-6 WB +kyykky välissä

Yläpellin mobbailut
Perfect stretch tms.

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

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Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

A) Turkish get up
Build up to a heavy single (15-16 mins)

B) AMRAP 15 mins
5 double KB clusters@2x24/16 kg
10 KB facing burpees
15 double KB swing
20 V sit ups
25 double KB deadlifts

Goal: 3+ rounds

The Haunted:n tahdissa
Alkulämmin: pectoral, etureisi, takareisi, talja

EMOM 10 min
60kg
Power clean
Hang clean
Front squat

Loppuun vatsa tabata 20s työtä, 10 huilia
5 min

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest

Two exercises, I.e.
1) Ring TTB
2) GHD

3 rounds
1 min row
12 face pulls
15 hip bridge
20 hollow rock

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EMOM 45 min
1) 15 GHD sit up
2) 8 alt. DB hang clusters 25/17.5kg
3) 8-14 kipping pull ups
4) 12-14 alt. pistols
5) rest

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RPE 7 - HR @ 70-80%

12 rounds for time w/ partner, YGIG for rounds
6 power snatch
9 front squat / OHS
6-12 box get over

Parit suorittavat kokonaisen kierroksen vuoronperään (eli yksi hlö tekee 6 yht. kokonaista kierrosta).

TC: 20