Every 1.30 x4

12 db box step overs

Valitse käsipainot jotka hieman haastavat

For time

• 25 front squats
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 20 push presses
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 15 thrusters
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 10 squat clean thrusters
• Max-calorie Echo bike in the remaining time

3x3
Viikko 10/16

side plank banded row 3x10/10

KB DL w. rotation 4x5/5

superset, 4x:
5/5 ring row w. KB front rack hold
5/5 windshield vipers

7' AMRAP
8 pike push up/ HSPU
2-4-6-8...etc. ttb

For time:

✨28 and Thriving✨

280m row buy-in

28 wall ball 14 lb
28 deadlift 50 kg
28 cal echo bike
28 KB swing 16 kg
28 box jumps
28 DB snatch 15 kg
28 burpees

280m row cash-out

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)
15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

Every 7 minutes for 35 minutes (5 sets):
27/22 cal row, ski or bike
21 sit ups
15 ring rows
9 dual DB thrusters

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 20-30sec Ring Support
2) 10-30sec GHD Supine Hold
3) 5-15 Bar Hanging Hip Touches

RPE 3 to 4

3 Sets of 5 - Snatch Grip Sotts Press

Followed by...

5 Sets:
3 Snatch High Pulls
3 Snatch Balances

• Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.

Crosstrainer-pyörä
55 kc

Soutu: 75 kc