AMRAP 20 with partner

Row 80 Calories
80 Kettlebell Swing
40 Partner Sit-Ups
80 Push-Ups
80 Ring Rows

Split as you like

Every minute on the minute for as long as possible

• 3 burpees
• 7 chest-to-bar pull-ups
• 11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

EMOMx24 (4 rounds)

Min 1-2: 18 cal row + 30-50 DU
Min 3-4: 18 cal bike + 6-12 hspu
Min 5-6: 18 cal ski + 10-20 ghd

• eli kaks minsaa aikaa suorittaa molemmat liikkeet ja idea et jäis väh. 30s taukoo ennen seuraavaa settiä, eli mieti toistomäärät silleen
• idea et olis suht helpooo ja kivaa koko 24min 😁

30min AMRAP with partner
1 power clean (75kg/55kg)
3 burpee pullup
5 box over jump (24"/20")

EMOM15

1) Pull-ups
2) HSPU
3) Ring dip

Jog 50-60 Minutes @ HR Zone 2-3

HR Zone 2

25 Minutes Ski
25 Minutes Echo
25 Minutes Bike Erg

Elevated Lunges

5 x ( 5+5 ) Use Dumbbells or Kettlebells

Go Every 3:00

Deadlift 4 RM, then 3x4 @ 90%

OPTIONAL STRENGTH

EMOM x 8
1) 1 legless rope climb
2) 6 burpee box over