Alternate B1/B2

B1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before B2
B2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before B1

4 rounds for time:

3 wallwalk
20 wallball
5 power clean 60/35 kg

Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

4 rounds for time:
• 4 Bar Muscle-up
• 4 Power Snatches 135/95#
• 500 m Row
Goal: 13 min.

5 RFT:

15 Toes To Bar
30 Kettlebell Swings 24/16kg
1500/1200m Bike

TC 30

-Lets plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well.

• We want to try to hold onto the kettlebell for big sets in this workout. This is place to push today. Let's try to get these done in no more than 2 sets.

• Pace the bike based on how grip the grip is feeling, if we need more time to recover in the later rounds, lets slow our pace down a bit.

3 sets

5 Back squat @80% 10RM
8/8 Single leg DB box step up

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

1 AMRAP 8
10m DB Overhead walking lunge 22,5/15kg
10 T2B
10 box over burbee 60/40cm

Rest 4min

2 AMRAP 8
10 DB snatches 22,5/15kg
10m handstand walk
10 pull ups

Rest 4min

3 AMRAP 8
15 thruster 50/35kg
20 bar over burbee
AMRAP bar muscle up

Rest 4min

4 AMRAP 8
10 hang power clean 60/50kg
30 cal bike erg
AMRAP HSPU

Amraps 1-2 count all reps. Amraps 3-4 count only Muscle ups and HSPU.

3 sets

Set 1: 3 pause back squat @60% 10RM
Set 2: 3 pause back squat @70% 10RM
Set 3: 3 pause back squat @80% 10RM

5 sec pause in bottom position