6 tabataa: 8 x 20sek työ / 10sek lepo

2 kierrosta(max metrit):

• Skierg
• Soutu
• Assault bike

3 minuutin lepo jokaisen tabatan jälkeen.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

3 rounds with partner for Time

200m Row
10 Thrusters

Clean & Jerk
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets.

3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch

Bench press 5 x8

Maastaveto 6 x 2 x 80%

Penkkipunnerrus

4 x 4, AHAP

Raakarive + Raakatyöntö

7 x (1+1) x 65-75%

10 rft
3 ring mu
6 hspu strict
Time cap 12'