AMRAP 3x4min work / 2 min rest
Alternate rounds

A) 12cal row
10 KB Swings (32kg)
10 V-ups

B) 12cal ski
10 push-ups
8 Devils press (22,5kg)

C) 12cal assault bike
15 KB DL
20m farmers walk

Tempausta kakkosina/kolmosina 30kg saakka. Lakkas taas menemästä kyykkyyn, perruutus 27 ja siitä kyykkyyn ja siihen loppu.

Minnan tiimireeni vielä loppuun ja saunan ja joogan kautta ruokapöytään!

100cal row
100 wb sit up 14
100 wb 14
100 pull up
100 push up
100 kb swing 16
100 burbee
100 goblet squat 16

Clean Grip OHS

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

4 rounds for consistency:

A. 7 min amrap:
18/14 cal row
10 thrusters 30/20 kg
5 box jump over 24/20”

B. 7 min amrap
150m run or 400 m bike
10 dual DB deadlifts 17,5/12,5 kg
5 pull ups

3 min rest after each round. Alternate amraps for total 2 of each.

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg
9 Bar muscle-ups

Target time. < 18:00 Cap 22

Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.
Pacing. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.
It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Front squat

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

Neljä liikettä, viisi kertaa, viisi kierrosta.
A) leuanvedot
B) punnerrukset
C) pystypunnerrukset
D) lankkupito 45sek

Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM