5-minute BikeErg
+
2 rounds
5 Ring row transitions
10 Hollow rocks
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Squat snatches
6 GHD sit-ups
3 Ring muscle-ups
60-second BikeErg between rounds

4 Rounds of 60s on/30s off:

a) USA Kettlebell Swings (24,16 kg)
b) Double unders
c) KB Sumo Deadlift High Pull (24,16 kg)
d) Side Plank – 30s/30s
e) Burpees

10 min AMRAP
2 role climb
12 ghd sit up
8 alt. DB c&j

For time

• 500 m run
• 50 double unders
• 50 Wallballs
• 500 m run
• 50 double unders
• 40 Wallballs
• 500 m run
• 50 Double unders
• 30 Wallballs
• 500 m run
• 50 Double unders
• 20 Wallballs
• 500 m run
• 50 Double unders
• 10 Wallballs

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell

For time

• 440-meter row
• 10 box jumps
• 10 deadlifts
• 10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap 25 minutes

Compare to 201113.

EMOM 12
1) 5 ring MU
2) 6 sand bag over shoulder
3) 8 front squats 70/42.5

Build to Heavy 6

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open