Same weight or build up

3 min on, 2 min off at consistent pace
for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps (24/20”) + 10 DB thrusters (25/15 lb)
Station 3: 2 min bike + 30 KB swings 24/16 kg
Station 4: 40 double unders + 3 wall walks

For time 2k row

Complete 2k row like this.

AMRAP 5min
200m run
AMRAP row meters.

Rest 2min

Repeat as long as you get 2k rowed.

EMOM 15
1. cal erg
2. target burpee
3. wall ball

→ start with 6, 8 or 10 reps, add one rep to each movement every round.

5 kierrosta aikaa vastaan:

• 60 high knees
• 30 burpee
• 20 tuolidippi
• 10 ilmakyykky

20 min emom
1. 15 cal row
2. 21 wb
3. 15 db snatch
4. 9 ttb

3 rounds of
5-5 Half Knee Press
15 Russian Swing
20-20 Side Bends

3 rounds of
5-5 Clean & Squat
16 Alt Russian Swing

Emom 20’
1 min: 15 Am Swing
2 min: 10 Goblet Squat
3 min: 6-6 Snatch
4 min: 8-8 Reverse Lunge
5 min: 15 V Sit-Up

Week 1.
3x15 reps.
90-180sec rest between sets

Amrap 30
Minute 1=15 cal row
Minute 2=3 med ball clean 50kg+4 bbjo 60cm+max effort ttb
Minute 3=rest

5 rounds every 3'
10 push jerk 50kg
5 bar mu