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

4 sets of
6 Shoulder Press
8/arm DB/KB Bent over Rows

In team of three, split the work

3 K ski / row
90 air squat
90 push ups
90 ring rows
90 hollow rocks
90 abmat sit ups
90 burpees
3 K ski / row

One person does the work, the rest of the group rests. Then change.

Deadlift

10 - 5 - 1 - 10 - 5 - 1

70/80 - 80/90 - 90/110% of DL 5RM.

5x

1 hang power clean
1 low hang power clean
1 squat clean

Aloita tangosta, timecap 12min. Korotukset 2,5-5/5-10kg.

10 AMRAP:

5 hang power clean
10 STOH
20 DU´s

RX´d: 50/35

3000m EASY row.

Kun toinen soutaa, toinen pareista suorittaa 2 kierrosta Natea:

2 muscle-ups / 3 C2B + 3 ring dips / 4 pull-ups + 4 box dips / 5 ring rows + 5 knees down push-ups
4 HSPU
8 kb swings, 24/16

Kun 2 kierrosta on suoritettu vaihtakaa soutajaa.

EMOM10
1. KB bottom up carry (20sec per arm)
2. Walking good mornings (with stick)
3. KB halos
4. Bear crawl shoulder taps
5. DU practise