Ski erg 3000m for time

For time

• 12 push jerks
• 12 back squats

♀ 95 lb
♂ 135 lb

For time
1 Bar over Burpee

2 Power Clean 

3 Front Squat

4 Push Press 

5 Pull-Up

6 Broad jump

7 Wallball

8 DB Snatch (single db)

9 TTB

10 Double DB Thruster 

11 V-Up

12 Devils Press

Add one exerise per round.

Barbell 25kg
Db 12,5kg

Bench press ladder 40-100-40.
10 kg nostoilla

Warm Up
Foam Rolling full body and some mobility work to get body and mindset ready

Metcon
Zone 1-2 training for 45-90 minutes of your choise:
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen,
pertsan hiihtoa/sauvakävelyä/uintia/pyöräilyä yms.

4 rounds for time

1k bike / 25cal row
30 wall ball 14lb
20 wallball russian twist 14lb
30 lunges with wallball 14lb
20 burpee over line

Tc 40min

Core 4min amrap
10 hollow rocks
20 flutter kicks
5 back movement

AMRAP 3:
12 Calorie Bike
12 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
6 Calorie Bike erg
6 Power Cleans (155/105#)

5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between sets

20 x back squat

Five rounds

45 sec work 15 sec rest

1. Deadlift 100 kg
2. Wall Ball 8 kg
3. Box step up
4. Airbike
5. Rest