3 x 7min work/ 3min rest

In 7min
run 800m
20 kb swing 32/24kg
rest of the time box over burpee

• rest 3min

In 7min
run 600m
20 kb swing 32/24kg
20 box over burpee
rest of the time t2b

• rest 3min

In 7min
run 400m
20 kb swing 32/24kg
20 box over burpee
20 t2b
rest of the time box jump

EMOM16 alternating:
1. 1 hang snatch
2. 1-2 rope climb/ 1 legless rope climb

• Use a challenging weight

In 20min:
- two waves of power snatch singles

5 x every 2 min
1 Power clean + 1 Squat Clean

*Go light and snappy

PK lenkki: Juoksu, soutu, pyöräily 45min
Syke: alle 75%

4 rounds:

• 5 Weighted Pull-ups (moderately heavy, unbroken reps)
• 5 Weighted Ring Dips (same weight as above)
• 5 Strict Tempo T2B (3s. Down)
• 90s. Rest between sets

For time

21-15-9
Deadlift 70/50kg
6-9-12
Bar Over Burpees

TC 7

8min alkavalla minuutilla

1. max toistot raaka tempaus 43/30kg
2. 12/9 cal pyörä/echo

Anna tangon liikkua ja nopea rytistys pyörällä

AMRAP 30 with Partner

80 Calories Row
80 Front Rack Box Step-ups 24"/20"
80 Bar Facing Burpees
80 Calories Bike
80 Wallball Shots 20/14p
80 Deadlifts

Split Reps as you like

Barbell 40/30kg

Deadlift
3-3-3-3 V1
EMOM 3
-sama paino joka sarjaan