3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

AMRAP 18 With Partner
Row 21/15 Calories
10m Hanstand Walk / 5 Wall Climb
12 Wallball 20/14p
IGYG

45min easy bike erg

Lepopäivä<3

40:00 EMOM
+ Min 1: Echo Bike cal
Min 2: Row cal
Min 3: Ski cal
Min 4: Rest

*
* Goal is to find your pace, stick to it and stay consistent from round 1 to round 10.
* The ski is the hardest minute, but it is also the last, so work the full minute, then rest going into the next round on the row.
* Holding 15/12 cal across is very good and 20/16 cal is considered elite on this workout.

SKAALAUS:
20/16-->15/12-->12/9-->10/8-->9/7 cal

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps 3 x 20. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

500m row/400m run/1000m bike

Then normal warm up

Core strength
25 sit ups
Accumulate 5:00 plank hold
25 sit ups

*everytime you break the plank do 20 sit ups

Build up to max 2 Rep back squat

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.