HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Strength 15 mins to perform
3x2 clean pulls@100-110%
2x2 power clean + front squat@80%
3x1 clean start @80% and build

Wod: Emom 20 mins (40 secs on/20 secs off)
1: Cal ski
2: BMU
3: Cal row
4: Wall walks
5: DUs

Strength: again a sample of what we have been working on in barbell club, go heavy on the pulls be explosive in the shrug position, then work on good form in the cleans.

Wod: go hard and fast in this Wod! Aim to get as many cals and reps as possible.

Back squats
- 5 reps @72% of 1RM
- 3 reps @77% of 1RM
- 1 reps @82% of 1RM
- 5 reps @77% of 1RM
- 3 reps @82% of 1RM
- 1 reps @87% of 1RM
- 5 reps @82% of 1RM
- 3 reps @87% of 1RM
- 1 reps @92% of 1RM

new round every 1:45

3 sets for quality:
Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
KB goblet cossack squats x 8+8
Plank hold x 30 s
DB Zottman curls x 8

3 rounds of
5 box pistol e/s
20s. hs hold
5 rope pull ups

---

12 Min AMRAP

18 Pistol Squats
6 HSPU
2 Rope Climbs

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

15 MIN

• 30 sek Erg
• 10 situps (abmat)
• 2 Strict hspu

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

5*10 shoulder press