Row, Ski or Assault Bike
2 Minutes On/30 Seconds Off x 3
90 Seconds On/30 Seconds Off x 5
60 Seconds On/30 Seconds Off x 7

”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (102,5; 70kg)
30 Lateral Burpees

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

2 x 8 min AMRAP + 3 min lepo

AMRAP 1:

15 toes to bar + 10 m käsillä kävely ( 3 PEP)

AMRAP 2:

9 clean + 9 HSPU (40 kg)

• 2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
Use 95% load Heavy of last week

For time

• 2,400-meter run
• 50 hand-release push-ups
• 2,400-meter run

Maastaveto

• N-….-N of:
BB Push Press
90% of 5 @ 8 RPE
Use load of last week 5 @ 8 RPE
Accumula 40 reps (X231 tempo)
Usa una ripartizione di sets X reps come preferisci. Mantieni ogni reps tecnica e non andare ad
esaurimento.

”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

3-3-3-3-3 of:
BB Jerk
Use 95% load Heavy of last week

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike