AMRAP 30'
15 cal row/bike/ski
15 Bench press
15 T2B
15 Sit ups

Alternate the machines in each round

3-5 kierrosta, 20 toistoa jokaista liikettä:

*sivuaskellus + polven nosto / jalka
*dippi
*kyykkyhyppy
*etunojapunnerrus
*jalkojen nosto istuen
*kulmasoutu TAI leuanveto

Sivuaskellus + polven nosto

Dippi

Kyykkyhyppy

Etunojapunnerrus

Jalkojen nosto istuen

Kulmasoutu

Banded deadlift 12-10-8-6 reps

3 rounds
Ski 75 cal - Row 85 cal - Bike 75 cal.
Pace:
Ski 900-1000 cal/h
Row 1000-1100 cal/h
Bike 900-1000 cal/h

WU
200m walk
10x air squat
200m walk/run
10x goblet squat
200m run/walk
10x KB/DB swing
+
pohjemobbailut

150 min
Warm up 10 min

1.HSW skill

2.1 ¼ Front squat
Build to challenging set of 3
25 35 45 50 55 60

3.Hang squat clean
A. Build to heavy set of 5

4.Strength
A. 4 sets:
Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
KB Front rack step up x 10 - 12 16 16 16 kg
- Rest 60-90 s. between sets, alternate movements

5.BFLY pull up
- 30 reps

6.Core
- EMOM7: abs

“Brehm”
For time:
10 Rope climbs
20 Back squats
30 HSPU
40cal Row
50 Pullups

Eilinen

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

Amrap 5
6 round di the chief 50kg
Max cal bike erg
5' rest
Amrap 5
5 round di the chief 65kg
Max cal bike erg
5' rest
Amrap 5
4 round di the chief 80kg
Max cal bike erg