5 rounds, 3 mins each, for max reps of:
Ski Erg, 500/400 m
max reps in remaining time erg Bike Calories

Rest 3 mins between each round.

TC 40 min

4 pull up
15 abmat sit up
10 push up
10 DU
10 box over burpee

Pidä taukoa aina sarjan välissä väh. 30 s

AMRAP16
12/8 cal echo bike
8 DB box step over, heavy load
8 burpees
8+8 standing single leg lift with heavy DB on one hand

Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.


8 x 1+1 @60+% - build up as heavy as from allows

Go every 90s.


“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups

Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.

Open 23.3 Pre-test

Every 3:00 min for 6 sets (18 min):

15 cal echo bike
5 squat cleans

Q7AV

4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

Pause front squats 5/7 reps every two minutes