7 x 8

Weighted pull-up 5x6

6 x AMRAP3 (Alt. A & B)
3min rest between amraps

RX:
A) 400m run + remaining time max reps T2B

B) 28/20 cal row + remaining time burpee over rower

Scaled:
A) 300m run + remaining time max reps ring T2B
B) 24/16 cal row + remaining time burpee over rower

RPE 4-4.5

Huom! Juoksun ja soudun jälkeen täytyy jäädä vähintään 60s aikaa remaining time liikkeisiin. Tavoite tehdä kierrokset nousevalla scorella.

A: SL Bulgarian split squat 5set
B: SL Hip thrusters 3set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Snatch

EMOM10
- work up to a heavy 1 rep

AMRAP10
- 3 power snatch (moderate weight) + 3 OH squat

E2MOM 6
8/4 Pull-ups
EMOM3
4/2 Pull-ups

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

5 rounds for time
20cal echo bike
3 BMU
8 SH DB snatch 22,5kg