25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

3-minute Echo bike + 3-minute Row
+
2 rounds @ increasing pace
1 Rope climb
4 Handstand push-ups
2 Power snatches
4 Overhead squats
60-seconds Air bike/SkiErg after each round (alternate rounds)

5 Sets: 22 min
- 2 Front squats

Start from 82,5% and build to heavy.

AMRAP 14:
9-12-15-18…
- Row or Assault bike cal
- Thrusters

Continue adding 3 reps and 3 calories for each round
Rx: 30 kg/42,5 kg

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

10 RFT
8x G2OH
10x Bar facing burpee
RX: 43/29kg
TC: 15min

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E6MOM x 5-6
20-40m D-ball carry
20-40m farmer carry
30-60s plank hold

• remaining time easy pace machine of your choice PK 1-2

Not too fast, just move!!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
"

Push jerk 2 reps
3s pause in dip and catch

Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds

Front Squat

3 x 3 @ 95%