3 x 3 min AMRAP + 3 min rest in teams of three

AMRAP 1
Max distance prowler push, each team has 1 prowler (20/10kg)

AMRAP 2
Max cals on assaultbike on 30 sec intervals, one cycles while two rest

AMRAP 3
Max reps DU, all can jump at the same time

Result: the reps completed

Raaka tempaus + valakyykky
(3+3) x 2,
(2+2) x 2,
(1+1) x 3,
kevyt paino ja keskity hyvään valakyykkyyn

Tempaus veto 4x3 @1RM tempaus

Barbell cycling

3 rounds, E2MOM (one round is 6 minutes)

8 Power Snatch
8 Power Clean
8 Power Clean + STOH

Every 2nd minute do one set of lifts. They must be touch and go. Use different weight for different movements.

1st round RPE 3
2nd round RPE 3 to 4
3rd round RPE 4

Every 3 minutes x 5
5 reps V1 Tempo pause front squat
-3 sec tempo down, 3 sec pause at the bottom
-mikäli edellinen viikko meni iisisti niin nyt pieni korotus, mutta maltilla. Yksi sarja lisää viime viikkoiseen.

90 secs on : 90 off (10 intervals 5/5)
A. 50 DU's + Max wall balls ( scale reps down on DU's or do singles)

B. 10 STOH 60/40kg
5 Muscle ups ( scale to bar or take reps down)
Max Burpees

Post total reps to WODconnect A+B

15 wall ball,
15 KBS,
15 cal row

15 Min EMOM
1. 10 Deadlift 100/70Kg
2. 8/8 Single arm Kb press (AHAP)

3. 30-40 Sec Handstand hold

Scale deadlift to 60-65% of 1RM

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Deadlift
Strict Pull Up
Heavy but comfortable. Minimum rest.

In 12 Minutes:

3 Back Squat

Work up to heaviest triple for the day with good form.

Advanced:
8 sets of 3 at 75% of 1RM EMOM

6min AMRAP
10 x Sandbag Squat 40kg/30kg
30 x Double Under

(2nd. Event of Kesäkarkelot 2014)