Rx`d

Fast sprints:
3rounds:
10/8cal ski
10m hs walk

rest 1min between sets

Scaled

Fast sprints:
3rounds:
8/6cal ski
3 wallwalk

rest 1min between sets

4 rounds, 2min rest between rounds:
- 20 GHDSU
- 7.5m HSW
- 7 BMU
- 7.5m HSW

6 rounds, every 1:15:
- 2 pause front squats & 2 front squats @60-65%

10 rounds for time:
- 10 double dumbbell hang clean
- 7.5m double DB front rack walking lunges
- 22.5m double DB farmer's carry
- 10 T2B
- 10/8 cal bike

DB @ 2 x 24/16 kg

Voima: Pystypunnerrus 4x5
Vauhtipunnerrus 4x5
*kevyet painot tekniikkaan ja tangon liikerataan keskittyen

2X AMRAPS
Kahden hengen tiimeissä. Jakakaa vapaasti.
5 min AMRAP
Max toistot seinäpallo
Toinen tekee, toinen lankussa.
*2 min lepo
5 min AMRAP
Max toistot käsipaino tempaus riipusta raakana
*Toinen tekee, toinen pitää käsipainoa suorin käsin pään päällä.

Assarit: 3 kierrosta
30s. linkkarit ristiin
30s. pito punnerruksen ala-asennossa

• 40 bar over jumps
• 20 shoulder press
• 40 push press

Lift as heavy as form allows

For time :

50 Power Cleans 70/50kg

On The Minute ( @ Start )

5 Toes To Bar

TC 8

• We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

• if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.

EMOM 12
M1 8 burpees
M2 12 KB Swings 32/24
M3 20m sled sprint
try to have 20-30s. rest per minute

Clean Pull + Power Clean ( Hang under knee )

Set 1 : 1 + 1 @ 50%
Set 2 : 1 + 1 @ 55%
Set 3 : 1 + 1 @ 60%
Set 4 : 1 + 1 @ 65%
Set 5 : 1 + 1 @ 70%
Set 6 : 1 + 1 @ 75%
Set 7 : 1 + 1 @ 80%

Go Every 1:30