4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups

Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.

AMRAP16
12/8 cal echo bike
8 DB box step over, heavy load
8 burpees
8+8 standing single leg lift with heavy DB on one hand

kyykky 8 x 4

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

20-18-16-14-12-10-8-6-4-2 for time:
• Dual Kettlebell Deadlifts 2×53/35#
• Goblet Walking Lunge 53/35#
• GHD Sit-ups
The goblet walking lunge uses one kettlebell. Each step is a rep. If you don’t have a GHD machine, decline bench sit-ups or weighted abmat sit-ups are similar movements. Goal: 20 min.

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

46 minutes Basic Endurance

6 Minutes Any Machine
1:00 Plank Hold
10 Push-ups
10 Hanging Knee-Raise

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min