EMOM 8 @ increasing pace
1) BikeErg
2) SkiErg
+
Build to workout weight for SB cleans and squats
* Practice wall walks and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout pace/weight
2 SB cleans
1-2 Rope climbs
12/9 (cal) BikeErg
4 SB squats
3 Wall walks
12/9 (cal) SkiErg

Hang clean + front squat + jerk 1+1+1

** Alternate A1 / A2**

A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1

1) Bar over Burpee
2) Power clean
3) Front squat
4) Push press
5) TTB
6) HSPU
7) Wallball
8) DB snatch
9) Pull-Up
10) Crossover
11) V-up
12) Devils Press

Liikkeet 1-5 syncrona
6-12 toinen tekee toinen lepää

RX
40/30 kg
DB 22,5/15kg

Lisää yksi liikesarja per kierros. Eka kierros Bob, 2 kierros Bob ja power clean ja niin edelleen.

Max meters

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

Engine

4 Sets Of AMRAP 6:

• 10 Cal Echo
• 15 BJO (Step Down)
• 15 C2B
• 6 Double KB C&J @16kg

rest 3min between sets

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10-15 BB Bent Over Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

For time

• 30 single-arm Russian kettlebell swings, right arm
• 30 single-arm Russian kettlebell swings, left arm
• 30 kettlebell goblet squats
• 20 single-arm Russian kettlebell swings, right arm
• 20 single-arm Russian kettlebell swings, left arm
• 20 kettlebell goblet squats
• 10 single-arm Russian kettlebell swings, right arm
• 10 single-arm Russian kettlebell swings, left arm
• 10 kettlebell goblet squats

Valakyykky 5-5-3-3-1-1-1

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets