5 sets of / 90” rest btw sets
In 6 mins
Complete with partner
30/25 cal row
30 Single arm KB thruster @24/16kg
30 V-up
Remaining time max rep Syncro KB USA swing@24/16kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For time

• 50 GHD sit-ups
• 40 dumbbell snatches, alternating
• 30 chest-to-bar pull-ups
• 20 handstand push-ups
• 10 cleans

♀ 35-lb DB, 125-lb cleans
♂ 50-lb DB, 185-lb cleans

4 x 4 reps

Go every 2:30

3 kierrosta
10 shoulder press kässäreillä istuen
10 hauiskääntöö kässäreillä
10 ranskalaista punnerrusta kässäreillä
10 penkkiä kässäreillä

Tiukka rengas mu 3x3

50 T2B
40 DB snatch alt 20kg
30 C2B
20 HSPU
10 Clean 80kg

𝟯 𝘀𝗲𝘁𝘀 𝗼𝗳:
𝗘𝗠𝗢𝗠 𝟭𝟮 𝗺𝗶𝗻:
1, X Cal Bike Erg
2, X Cal Ski Erg
3, X Cal Row

• 2 min rest between sets

𝗣𝘂𝗿𝗽𝗼𝘀𝗲:
Treshhold training where you should keep youre HR around 85-90%. If you dont have a HR monitor you should hit a tempo where you go hard but which is still repeatable for several more rounds.

You can have different numbers on the different ergs. But the goal is that you have the same calories on a maschine for all three sets.

Weighted pull-up 5x6

Power clean 5x5 80%