Engine

For time:

• 1000m Row
• 30 Burpee Over Rower

Rest 2:1 and repeat in reverse order

Into,

2 Rounds:

• 75 DU
• 30 WB
• 15 KB Swing

After 2 rounds, rest 2:1 and repeat 2 rounds in reverse order

Into,

3 Rounds For Time:

• 200m Ski Erg
• 30m Dual DB Farmers Carry @30kg
• 7 bMU

*no repeat here

Juokse tavoitteesi mukaista vauhtia kierros ja pidä kierrosten välissä 30 sekunnin tauko.

Toista tämä niin monta kertaa, että tavoite matkasi täyttyy. Esim. 2400. 6 x 400m / 2.00 Work 0:30 Rest.

3 RFT:

10 D-Ball Over Shoulder 60/40kg
10 Bar Muscle Ups

TC 15

10 min AMRAP
Long cycle
- 12+12 light
- 8+8 medium
- 4+4 heavy

1,5EMOM 6 (9min)
- Mountain climbers 30sek
- Swingsquat x 12

12 min AMRAP
- Snatch x 20 (10+10)
- Squatjump x 20
- Am.swing x 20
- Abmat sit-up x 20

Front Squat 12-10-8-6 reps (take the barbell from ground)

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

Nousevilla painoilla

Max meters or cals in 30 minutes on the concept2 bike erg