1) ECHO, 10-20cal
2) WALLBALL, 10-20reps
3) SITUP, 10-20reps
4) POWER CLEAN, 5-10reps

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

A: Clean 8x3 + 1 jerk
B: Deadlift 3x5@85% last weeks 5rm
C: CGBP 3x7
Close grip lat pull downs 3set

Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

15 min amrap

• 30 sec Erg @85%
• 2/4/6/8/10… Thrusters 2x24kg kb

each 10 sec on the Erg counts as 1 rep

-20 back squats for time, 88% of 1RM

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

For time:
10-15-20-25-30-25-20-15-10 cals
-Row
-C2 bike
-Ski

TC40