accessory:

20s on, 40s off x3 rounds
chin over bar
ring support hold (yläasento)
L-sit

Osana kiertoharjotusta.

Osana kiertoharjotusta.

Osana kiertoharjotusta.

LÄMMITTELY
2 kierrosta 50s/liike
1. Roikkuminen + lapavedot
2. Askelkyykky sivutaivutuksella
3. Kyykky + takaketju pumppailu
4. Vaaka + polvennosto
5. Uimari

VOIMA
3 kierrosta
1. Pystypunnerrus tangolla x 8-10
2. Sjmv kp x 8-10
3. Gorillasoutu x 8+8

AMRAP 12min
10 thruster
10 lankusta sivulankkuun
10 linkkari
5 kcal laite

20-19-18-…-1. for time

(cal) Row
(cal) SkiErg
(cal) Air bike

Time cap. 45:00

Flow. 20 (cal) of each machine – 19 (cal) of each machine – etc. until you run out of time or finish 1 (cal) of each machine
Option. You can start at lower calories (e.g. 18) if needed to finish within the time cap. This is an opportunity to make an estimate of your capacity and see how it holds up.

4 rounds, 2 min ON: 2 min OFF
3 wall walk
6 heavy DB snatch @22,5 kg
9 T2B

Remaining time max rep DU

E3MOM x 4

Back squat
8-8-6-6

5 sets:

3 snatch balance + 3 OHS

Easy/moderate

AMRAP25 with partner

10 sandbag over shoulder
20 burpees
25 cal row
40 sync wallball
20 pull-up
10 HSPU