EMOM x 5
-power clean + push Press+ hang clean + jerk

E90s x 5
2x clean + Jerk

E2min x 5
Clean + jerk

Viimeinen osuus Wodconnectissa

6 Rounds :

2:40 Easy Pace Row. Sprint 0:20
2:40 Easy Pace Bike Ergo. Sprint 0:20
2:40 Easy Pace Echo Bike. Sprint 0:20

Score : Peak Watt of each Ergo. Example Row : 346w, Bike Ergo 532w, Echo Bike 600w

40 min AMQAP

1 K row /paddle
20 m bw-lunge
1 K jog
10-20 pull ups
100 SU
30 situps

work with your friends! You can talk while working out!

"BEC 55" HR Zone 2-3

Row 80/60 Calories ( Without straps )
Bike 70/50 Calories

• If you have to wait Ergo AMRAP:

10 American Swing
5 Push-ups
20 Lunge Steps

8 x alkavalla 2 minuutilla

1 raaka rinnalleveto + 1 rinnalleveto riipusta + 1 työntö, aloita n. 60% ja rakenna hiljalleen ylöspäin

Find your best split jerk for the day. Press out = NO REP.

Record heaviest successful load and other details.

Shoulder press 1-1-1
push press 3-3-3
push jerk 5-5-5

10,9,8,7,6,5,4,3,2,1 reps of;
Kipping Pull-up
Push-up
Box Jump (step down)

Record details, scaling and time.

Record important details, any questions, or other comments.

Every 180s x 5
5 Back squat

V.2-3 (3-0-X-1)