2 rounds for time of:

• 20 muscle-ups
• 15-ft. rope climbs, 7 ascents

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?

Hansen
Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Situps

• Interval:
2000/1600 m of:
SkiErg o Row @ max effort
(registra il pace/500 m)
5:00 rest
3 Interval of:
SkiErg o Row 1000/800 m @ 2000/1600 m pace (usa il pace/500 m dei 2000 m)
1:1 rest

Lepoja.

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

Weightlifting

front squat: 3, 2,1, 1, 1, 1.
Snatch: work up to 85%x1x5 sets
Clean and jerk: work up to 80%x1x5 sets.
Snatch balance: 1, 1, 1, 1, 1
Back squat: 3, 2, 1, 1, 1, 1, 1

3 Sets - Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

AMRAP 12

10 HSPU
2-4-6-8-10....
Hang Squat Clean 60/42,5kg