Row max distance in pairs ygig

EMOM 15

Minute 1 : 2 Rope Climbs
Minute 2 : 40m Farmers Carry 2x24kg / 2 x 16kg
Minute 3 : 8 Plate Step-Ups

As many Reps as Possible in 7 Minutes :

7 Deadlift
12-14-16-18... Wallball Shots 20/14p
1 Front Squat

Barbell 80/60kg. Use same weight both movements.

Snatch Balance (% Squat Snatch)

1x3x65%
1x3x70%
1x2x75%
1x2x80%
1x1x85%

Sendoff 2:30

Omatoimi:

Nopeat kädet, nopeat jalat.
Terävä kiinniotto. Ponnista koko jalkapohjalla.

Viimeistelijä
3 x 3-6 tiukka varpaat tankoon

4 Rounds :

Row 4 Minutes @ 2-3 HR Zone
2 Minutes : Practice Kipping Pull-Ups, CTB, TTB, or BMU
Bike 4 Minutes @ 2-3 HR Zone
2 Minutes Practice : Handstand Hold, Plate Step-Ups or Handstand Walk

AMRAP in 5 minutes:
1000m bike
Weighted box step-overs 22,5/15kg DB’s 24/20” box

Metcon (reps)

AMRAP in 10 minutes of:

7 Bar over burpees
14 Back squats 30/20kg
35 Double-unders

Accessory:

Spend 10-20 minutes stretching/flossing shoulders/pecs

Metcon (reps)

3 Rounds of:
3 min on / 1 min off
Row 500m
10 Burpees over rower
ME Goblet squats 24/16kg

Rest 3 minutes

3 Rounds of:
3 min on / 1 min off
1000m Bike
10 Box jump overs 30/24”
ME HR push-ups

Strength (load)

Sumo deadlift 3 x 1, AHAP.