2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

Cool Down 5 minutes easy pace after last Bike

For time:
- 100 sit-ups.
- 100 squats.

*** Do it as you want.

For Time:
30-20-10
T2B
Ring Dips

• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
GHD Sit Ups 10-15 reps

Alternating for 32 min:
1. 10 OHS
2. 10 GHD sit-ups
3. 10 Box jumps
4. 40 DU

10 min amrap

• 10 Strict Pullups
• 10 Pushups
• 10 Power Cleans 2x15kg dumbells
• 10 Push Press 2x15kg dumbells

Score is total amount of reps performed

10 Min AMRAP
10 x C2B
10 x Box Jump (24/20)

20 min elliptical for calories

Benchpress -tekniikkaa. Pienet painot.

Strenght

• Clean High Pull, 5x10
• Snatch High Pull, 5x10

Conditioning

3 RFT
- 9 Box Step Up with 2 Kb
- 15 Burpees
- 21 T2B