Aikaa vastaan:

• 25 leuanveto
• 25/25 kahvakuulatempaus (N 16kg / M 24kg)
• 25 toes-to-bar

3rounds: 3min On/ 1min Off

1) bike
2) row
3) ski
4) echo

(2min easy pace, 1min moderate)

AMRAP 20:
1 Deadlift 140/102kg
10 Toes to Bar
15 Bar-Facing Burpees

*Score = Rounds + Reps

8min

20-40 tuplanaruhyppy
10-20 istumaannousu

4 Rounds for max Reps.

1:00 Row Calorie
1:00 Rest
1:00 Bike Calorie
1:00 Rest
1:00 Deadlift @ 60% BW
1:00 Rest
1:00 Box Step Overs 24"/20"
1:00 Rest

In pairs complete the following;

50 HSPU
100 T2B
150 Burpees
200 STOH 30/20
300 DU

Only 1 athlete works at a time, reps can be shared in anyway and movements scaled as needed.

Every 2 minutes x 5

1 Power clean + 3 push press

60-65% 1RM C&J

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans 40/30kg
20 Pull-ups

*Score = Rounds + Reps

Strength (load)

Build up to a heavy single power clean in 12 minutes.

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power cleans at moderate weight
(Around 65-70%)

12 Min EMOM
Build up from 70%
1 rep each min.
Squat clean