mobility

Amrap 3'
21 ohs 35kg
21 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
18 ohs 40kg
18 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
15 ohs 45kg
15 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
12 ohs 50kg
12 lateral burpees
Max effort cal bike erg

2-3 min light cardio
10-15 pass through with stick
1-1.5 min wall pec strech R/L
1-2 min pigeon pose strech R/L

In teams of 2
Amrap 8':
Partner A: Rowing for cals (until 'B' finishes 1 rnd)
Partner B: 20 DU (40 SU) + 10 mountain climbers (total) + 5/5 KB snatches @24/16kg
(Score: CALS + rounds/reps)
Rest 3'

Amrap 8':

Partner A: 10/8cal row
Partner B: max rep KB pull through @24/16kg
(Score: pull through reps. Right+left pull through is 1 rep.)
Rest 3'

Amrap 8':
30 synchro burpees
25 synchro sit ups
20 synchro Air squats
Max cal row (ygig) =SCORE

4×30 sec superman hold w/30 sec rest

Aikaa vastaan

21-15-9

Thruster
Tangon yli burpee

*42,5/30kg

I-Go-You-Go

2 CLEAN
4 THRUSTER
8 SPLIT JUMPS

A,
Each for time:
Sled Push: 5x 15m

Rest as needed between efforts.

B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kg

Complete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.

Score is total reps as a team.

Goal
Just get it done.

C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min

For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Pull-ups
• Tabata Dumbbell Thrusters 30/20#
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed. Goal: 220.

Rest day, total workouts of the week 12 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 80 min
Upper body strength x 2
Squat - 1200 kg

Gymnastics
MU - 40
BMU -
BFLY - 95
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2750

For time
800m run
21 power snatch 50kg
800m run
21 clean and jerk
800m run
21 thrusters