A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

5min 2 reps
5min 1 rep

A,
Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg
Rest 2 mins between each round.
Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Rest as needed between each set or cruise through.

7 x 7

7 x 5

FS 2x10 70% from 1rm

5 Rounds x AMRAP 3

24 GHDSU
15 Deadlift 85/62,5kg
Max Calorie Echo Bike

Rest 3 minutes between rounds.

• Athletes should aim to push the pace on the GHDSU today.

• Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.

• Ramp up to pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.

E4MOM x 3-4 rounds:

1) 5-15 pull up + remaining time bike
2) 5-15 push up + remaining time ski
3) 10-20 wallball + remaining bike
4) 10-20m hs walk + remaining time ski Scalded 3-5 wall walk

Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.

5 rounds

15 KB swings @32
10 lunges
15 cal assault bike
10 push-ups
15 sit-ups
10 KB sumo deadlift highpulls @32

3 rounds

1:00 Row
0:30 Free Handstand Hold
10 Romanian Deadlift
5 Kip Swing
3 TTB