3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

AMRAP 12

5 Wall Facing HSPU
30 Double Unders
7 CTB
15/12 Calories Bike Erg

Rive +thruster
2 vauhtipu
15,25,30

Rive + työntö 9x120s
3 x 3-2-1
30,35,39
35,39,42
40,42,44

Tempaus 9x90s
3 x 3-2-1
20,25,27
25,27,29
27,29,31
Yks 27 oli jo ylös, mutta kaatu eteen

Takakyykky 1x6
Lämpät
40x2,50x4,60x4,65x4, 69x4
75 x 6

Loppujumpat!

3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk

Timecap 45 min

• row 20 cal

50 box jumps
*
50 pull-Up
*
50 KB swings
*
Walking lunges
*
T2B
*
50 push-press DB
*
50 Sit-ups passing
*
50 thrusters
*
50 burpee over line
*

Lämppänä
Korkea tempausveto+tempaus pp+vala
15,20,22,24,25

Tempaus x 2
Otm 90s x 10
25,27,29,30,32,34,35,35,37,36

Rive + vauhtipunnerrus + työntö
2+1+1
35,39,40,42,44,44,44,44

Tempaus allepudotus + vala
2+2 ja pudotus ykkösiä loppuun
15,25,29,31,34,35,35

Loppujumps
21-15-9
Thruster 15kg
Keinu
Superman

Alternate B1 / B2

B1. DB bench press – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
B2. Inverted Row – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1

9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.

E3MOM x5, score = bike calories:

• 0:30: 10 cal ski + AMRAP Echo/Assault bike
• Rest 2:30

Dual KB skill medley

10 – 8 – 6 – 4

KB hang clean & press/push press/push jerk (your choice)
KB hang snatch
KB overhead squat
(steps) KB overhead walking lunge

Rest as needed between movements/rounds