AMRAP in 7 minutes of:

3-6-9-12-15... reps of
Thrusters 60/40kg
Box jumps 30/24"

3rds accessory:
Barbell bent over row supinated grip 10 reps
Banded face pull with stick 10 reps (tempo)
Weighted plank hold 30 sec

-Lankkuun lisää painoa viime viikosta. Toisto +2 viime viikosta.

Metcon (time)

With partner, take turns and row the following distances(each) for time:
2000m
1500m
1000m
500m

Timecap: 45 minutes

*YGIG.

Accessory:

3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Metcon (time)

With partner for time: 5x1000m row.

*YGIG. Timecap: 45 minutes

Accessory:
3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Metcon (quality)

20 Minutes for quality:

5/5 DB Squat snatch
5 Strict pull-ups
10/10 DB Hang power clean and jerk
15 Sit-ups
20 Cossack squat

Accessory:

Spend 10-20 minutes stretching/flossing thighs/hamstrings

10:00 for maximum distance row/ski erg.

20 burpees
10 pull-ups

L1: kipping pull up
L2: C2B

With partner row 250m x6
-go hard, reset the screens when changing
-both do 6 rounds
-other one is resting while other is rowing
-for time

8 min. Alkavalla minuutilla katkeamaton sarja

1. Kupera kivi
2. Seinäpallo heitto

8 rounds for time:

20 m BW farmer carry
20 slamball (20/14lbs)