For 40 minutes ascend the ladder as far as possible:

30 cal row or ski
50 m med ball bear hug carry
10 med ball reverse lunges

2 min rest

40 cal row or ski
100 m med ball bear hug carry
20 med ball reverse lunges

2 min rest

etc…

Eilinen/Lepo/Pk Lenkki

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.

For time:

30 Cal Ab
12 Hspu
20 Cal Ab
10 Hspu
10 Cal Ab
8 Hspu

Basic Endurance 60 minutes

6 Tng Power Snatch 50/30kg
45 double unders
10 Russian Swing 2x24/2x16kg
10+10 Seated DB press
1000/900 m Ski

10 Min amrap

Buy in: 800m run

Amrap for the rest of the 10 minutes:

• 12 Pullups
• 4 Devils press 2x15kg dumbbells

Your score is the total amount of reps performed, not including the row

20 min AMRAP

56 DU
28 käsipainotempausta
14 boxin yli hyppy

Deadlift
8-8-8-8 @ 65-70%
Send off 3:00

16 min amrap

• 16 cals @ rower
• 16 Russian swings 20kg
• 16 steps walking lunges, 20kg plate overhead

• 15 Interval of:
Assault Bike 1:00 @ 105-110% MAP
0:45 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.