3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Squat cleans
EMOM x 12
1 power clean
1 squat clean

*Increasing in weight for quality. Start first round at 50% 1RM

Complete as many rounds as possible in 12 minutes of

• 9 double-kettlebell deadlifts
• 100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like.

After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

For time:

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Rest 3 min

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Rest 3 min

1 Rope Climbs 15 feet/457 cm
15 GHD Sit Ups
5 Strict Handstand Push Ups to Plates RIR 2-3
1 Rope Climbs 15 feet/457 cm

Time Cap: 20 min.

𝗘𝗠𝗢𝗠 𝟭𝟱
1, 8 Double Dumbbell Bench Press (RIR 2)
2, 8 Double Dumbbell Chinese Row (RIR 2)
3, 6 Double Dumbbell Seated Strict Press (RIR 2)

RIR = Reps in Reserve: That means that youre always having two more reps left and dont need to grind out the reps.

Juhannuksen jälkeinen Amrap treeni 🥵

1. AMRAP 6
   10 one hand DB devil's press
   20 goblet squat with DB
   30 one hand DB push press
   -rest 2min-

2. AMRAP 6
   Rx 60kg/45kg
   24 deadlift
   12 power clean
   6 push jerk
   -rest 2min-

3. AMRAP 6
   50 SU
   20 KB swing 32kg/24kg
   10 burbee
   -rest 2min-

4. AMRAP 6
   "Bear complex"
   Power clean+ front squat+ push jerk+ back squat+ push jerk

Split reps anyhow.
Result: all AMRAP reps together!

Hyvää juhannusta 🌞

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EMOM 20
A) air bike
B) ring row
C) 2x 10kg DB boksille nousu
D) 4kg ball abmat sit-ups
E) rest

Result= yhteen laskettu toistot/kalorit

For time:
18-15-12-9-6cal Assault Bike
Rest 1:1