WU AMRAP10:
15/10 cal row
10 KB Deadlift
8 Burbee

5 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
(rest 2min between sets)

For time:
50/35 cal Row
50 Kettlebell Box Step-overs (24/16kg)

Benchpress 9-7-5-9-7-5

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

Use as many sets each minute as needed.

Post reps completed for each segment.

A/
40 cal Row
20 KB OH Lunge 2x16/12kg
30 Cal Row
15 KB Front Lunge 2x16/12kg
TC:12'

B/
EMOM 20'
1/ 3-5 DB C&J (form hang) 2x25/20kg
2/ 12-14 PU
3/ 10-12 Box Jump (70/60cm!)
4/ 12-16 Pistols

Partner workout, 10 rounds for time

21 kb swing
15 ski erg
9 pull ups

A.
6 X 20 sec on : 20 sec off, alternating
Ring row hold
Inchworm hold

REST 2 minutes

B.
6 X 20 sec on : 20 sec off, alternating
Ring push up hold (top)
Ring push up hold (bottom)

REST 2 minute

C.
6 X 20 sec on : 20 sec off, alternating
Hollow hold
Arch Hold
REST 2 minutes

D.
6 X 20 sec on : 20 sec off, alternating

Side plank (left)
Side plank (right)

*You can make the side plank hold harder, by lifting your leg up

Leuanveto:

3 x 3 jarrutusleuanveto
3 x 20 leuanvetopito

-Köysikiipeilytekniikka / köysikiipeily

Eilinen/Lepo

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Ring muscle up strength
A. Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg