Endurance Wod @ HR Zone 3

3 Rounds

4 Minutes Calories Echo Bike
Rest 0:30
4 Minutes Calories Row
Rest 0:30
4 Minutes Calories Bike Erg
Rest 0:30

Score : Total Calories

EMOM x24

1) monostructural
2) 5 jerk
3) 5-10 pull up
4) rest
(6rounds)

12 x E90s

4x2 high hang power clean
4x2 hang power clean
4x 1 hang power clean

AMRAP 16 ( TABATA Style 0:20 ON / 0:10 OFF )

30 Overhead Squats 20/15kg
30 Medball Squat Cleans 20/14p
30 Sit-Ups
30 Reverse Lunge 20/15kg
30 Push-Ups
30 Sit-Ups
30 Push-Ups
30 Shoulder Taps ( Plank Position )

18min

3-6 tiukka leuanveto
6 raaka rinnalleveto riipusta 50/35kg
12 cal laite

Floor Press
8-6-4-6-4-2
- Start Moderate and build to Heavy. The second wave should be heavier than the first.
- Week 2 of 5
- RPE 8

14min parin kanssa

3-5 käsilläseisontapunnerrus/ 1-3 seinällekävely
10 sumo korkea veto 35/25kg
15 amerikkalainen kahvakuulaheilautus

Vaihto täyden kierroksen jälkeen

4 x E2MOM
6 tempo strict pull up
- 3 sec down
- leave 2-3 reps in the tank

Every 180 x 5
5-4-3-3-3

Front squat V.1 (3-0-X-1)

Huom! Huomio tempo ja toistoreservi.

In 8 minutes two rounds for time of:
21 box jump overs 60/50cm
15 cal row
9 burpee box jump overs 75/60cm

Followed immediately with:

In 8 minutes two rounds for time of:
9 burpee box jump overs 75/60cm
15 cal row
21 box jump overs 60/50cm