7 min max burpees to target

Use 10 minutes

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

Row 7 min + Assaultbike 2 min
Row 6 min + AB 2 min
Row 5 min + AB 2 min
Row 4 min + AB 2 min
Row 3 min + AB 2 min
Row 2 min + AB 2 min

Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.

15 10 5 for time
Burpees
Overhead squats
135/95
5 min cap

1 min work/ 1 min rest
4 rounds
80 cal Row
40 Burpee over the box

TC: 36'

Switch partner every minutes

E0.5MOM5

1 Squat snatch

The Gauntlet tai muu ohjelma.

AMRAP 30'
15 cal row/bike/ski
15 Bench press
15 T2B
15 Sit ups

Alternate the machines in each round

rintalihaksen käsittely lacrosse-pallolla 1min/1min
Optional accessory:
Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

every 75 seconds for 5 rds:
5-15 huspu (you can try strict or deficit also if want)
-rest 3min-

every 2 minutes for 4 rds
1-3 excentric huspu, 4 seconds down (you can try decifict if want
-rest 3 min-

every 2 minutes for 3 rds
wall climb + 20s hs hold OR 8-20 shoulder taps