10 kierrosta ALL OUT for time
10 punnerrusta
10 DB thrusters 2x20kg
10 cal assault bike

6rounds for time

500m row
Rest 1min

For time
30 power snatch 40kg
30 overhead squat
30 squat snatch
Ogni minuto inizia con 5 v up

CONDITIONING
45min EMOM:
1) Row/Airbike/Bike/Ski/Run…
2) Alternate between A and B
3) Rest

A: 3 Power Clean + 3 Front Squat + 3 Jerk

B: 1 Rope Climb + 2 HSPU + 3 pull up

4x2
take from the floor

TABATA 12, 30/30
1. Hang clean
2. Hang squat viran
3. Truster
4. Hang power snatch

EMOM 10, 1,5min
Push Jerk, sarja 5-5-3-3-1-1-1-1-1-1

EMOM 6, 1,5min
DDB Curls 10+ DB Triceps 10

Accessory Work
2-3 sets
8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
45-60s side plank hold R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog

Amrap 5
6 round di the chief 50kg
Max cal bike erg
5' rest
Amrap 5
5 round di the chief 65kg
Max cal bike erg
5' rest
Amrap 5
4 round di the chief 80kg
Max cal bike erg

3 Rounds, each for time:
15 – 12 – 9
Cal Echo bike
TTB / TTR
D-ball to shoulder 40/30kg

Rest 3 min between rounds.

Choose a challenging pace on the bike that still allows you to move fast on the TTB and D-ball

As many burpees as possible in 6 minutes