KILPA

For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)
Same standards for all groups.

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings

Snatch grip barbell warm up

Power Snatch
Every 2:30 x 5
1 rep @ 80% 1RM
Before each rep you must complete 1 round of Cindy

“Cindy”
5 pull-ups
10 push ups
15 squats

Kyykky 3×6x60-70%

Penkki 3x6x70%

Kelkka 6-10 suoraa ees taas

Warm up
Bike or Row
0:30 seconds easy pace
0:30 seconds moderate pace
X3

Into 2 rounds
10 goblet squats
10 KBS

Strength
Front squats
E2MOM x 6
8 reps
Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

Emom8
2xsnatch

For time
30 burpees front barbell
20 ring mu
30 burpees front barbell

Amrap 5
Buy in 150 du
Then
10 hspu
15 ohs 35kg
Rest 3'
Amrap 5
Buy in 100 du
Then
10 hspu
10 ohs 42.5kg
Rest 3'
Amrap 5
Buy in 50 di
Then
10 hspu
5 ohs 50kg

For time
Buy in
10 strict pull up
5 rft
10 thrusters 42.5kg
10 ttb
10 sumo deadlift high pull
10 box jump over
Cash out
10 strict pull up

20 min AMRAP

400m juoksu
30 ilmakyykky
20 vuorikiipeilijä
10 punnerrus
10 kierto lankussa

EMOM20
1. 8m hs walk
2. 10 burpees
3. 10m hs walk
4. 12 burpees
5. Rest