Rästi

Row 6min max m / 1H db devils press 22,5/15 amrap 2min
2 min rest
C2 bike 6min max m / 2H db thruster 22,5/15 amrap 2min
2 min rest
Ski 6min max m / t2b amrap 2 min
2 min rest
Echo bike 6min max m / 2H db C&J 22,5/15 amrap 2min

Can adjust the ratio f.ex. 3/1/1

Result A: tot meters
Result B: reps

Single Squat Snatch

6 x 1 x 85 - 95%

EMOM 12

1 Min : 12 Cal Bike Ergo + Max Hang Power Clean 50kg
2 min : 30 DU´s

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 min.

For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

3*8 взятия на грудь с виса

Tolpilta tai pukeilta:

1/2 leveällä otteella VAPU + RaTy + työntö

2 x (3+3+3) (55% Te), 2 x (2+2+2) (60% Te), 2 x (1+1+1) (65% te)

Käsipainopenkki 4 x 10

Hyvää huomenta hyppy 5 x 3, kevyt

Kyykky 60 asteen kulmaan pumpaten

3 x 20 (80-100& Te)