10 EMOM

1. 10-20 v-ups/tuck-ups/abmat sit-ups
2. 20-30 back extensions

EMOM 16

Min 1: Ski erg 15/12 cal ( alakerrassa soutu)
Min 2: Lateral Burpee over barbell 12 reps
Min 3: Kipping pull-up 10 reps (L2: C2B)
Min 4: Thruster 10 reps 42,5/30kg

3 rds with partner
both do 40 DU at the same time
Both do 7 floor press, ub set you go, I go.
20 toes to rings both 10 reps

Ergo conditioning week 1
3 rounds
1,5 min bike erg
1 min rest
1,5 min row erg
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-28 s/min

Partner Amrap 12

Both do one round of barbell complex:
6 hang power clean + 6 Front rack lunges steps (3/3)
Syncro bar over jumps 12 reps
Syncro V-up 12 reps

Max load 50/35kgs

1) monostructural
2) D-ball/med-ball over shoulder
3) rest

EMOM 8 minutes:
2 Hang Snatch

Same weight on all sets. Heavy reps, but no missed lifts!

With partner, complete the following for time:

60 box jump overs 60/50cm
40 squat snatches 50/35kg

50 synchro sit-ups
30 squat cleans 70/50kg

40 hand release push-ups (weighted)
20 squat snatches 50/35kg

30 pull-ups
10 squat cleans 70/50kg

TC: 35mins.

3 hengen ryhmissä

2x4min soutu+ 1min yleisliike, merkitse ylös soudettu matka ja cal sekä yleisliikkeet

3 hengen ryhmissä

3x500m soutu, merkitse ylös ajat ja soudetut cal (2min aikaraja/soutu)
soudun jälkeen 10+10 kahvakuula tempaus riipusta