10 rounds

1 min MU
1 min Snatch
1 min T2B
1 min DU
1 min Assbike

Front squat 5x3
Rest 2-3 min

45 min of basic conditioning

Power Clean
Every 30sec x 30: 1 Power clean @70-75% 1RM Clean

AMRAP 16
15 cal Bike erg, damper 10
10 KB Hang cleans
10 KB STOH
20 V-ups

Tempausta erilaisina aaltoina 35kiloon saakka, kaikki nostot tais jopa onnistua ja kyykkyyn! 🥳

Rivesettejä aaltona 49kiloon saakka.

Raakarive + työntöjä eri setteinä aaltoina 49 kiloon saakka.

Alkulämppänä purettiin myyjäisiä ja aallot sitte tunnin rykäyksenä. Pikkusen paino talkoilut ja elämä, mutta tulipa tehtyä! 🤩

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats
• 200/250-meter row

♀ 95 lb
♂ 135 lb

From 0:00 min to 10:00:
1917 m row or ski or 7 min bike for calories

From 10:00 to 25:00:
Complete as many rounds as possible:
20 med ball cleans 9/6 kg
40 sit ups
60 double unders

From 30:00 to 40:00:
107 walking lunges

3 x 5

4 intervals, alternate A1/A2

AMRAP 6
15 Thrusters @ 43/30kg
12 Chest-to-bar pull-ups
9 Power snatches @ 43/30kg
60 Double-unders

A2. AMRAP 6
BikeErg @ 110-120%FTP20

– Rest* 4:00-6:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). Note that 120%FTP might be quite close to your MAP5 (5-min max effort), keep this in mind when choosing the pace so that you can repeat it.