Emom OHS & TTB

For time

• Run 2,500 meters
• Swim 800 meters
• Ski erg 1,600/2,000 meters as an alternative to the swim.

5 min bike erg
then for 5 minutes
7 calf raises
5 push ups
10 plate ground to OH 15/10kg

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8x 20s on 10s. off
all out assault bike for calories
rest for 5 min then:

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2 Rounds for time:
50 Double Unders
30 Alt. DB Snatch
10 Box Facing Burpee Box Jump Overs
Weights:
M/N 35-39: 22,5/15kg
M/N 40-44: 22,5/15kg
M/N 45-49: 22,5/15kg
M/N 50-54: 17,5/12,5kg
M/N 55-59: 17,5/12,5kg
M60+: 17,5kg

Timecap: 6 minutes

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x60%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 100 toistoa AFAP

Me Tarzan, You Jane
For time:
5 Rope Climbs
40/30 Calorie Row
(Tiebreak)
20 Deficit HSPU
40/30 Calorie Row
5 Rope Climbs

Timecap: 9 minutes
Deficit: ~12/8cm
- scale: only movement
- scaled:no time cap

EMOM 10
1) 3 Thrusters
2) 6 chest to bar pull ups

@ 65/45kg
option 2 55/39

Basic Condition 80 minutes

20-22-24-26-28-30-32....

*Every 8 minutes

3 rnds "Cindy"

Deadlift, No TnG. No Letting Go

3 x 3 x 70%
3 x 2 x 75%
4 x 1 x 80%-85%

SO 2:30

A: Clean 6x3
B: Deadlift 3x5
C: Dips 3set
D: Seated Cable rows 3set

4x
3 push press + 2 (split) jerk

Every 2min

• eka kolme vauhtipunnerrusta ja heti perään kaksi työntöä