21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

4 x alkavalla 2 minuutilla
3 vauhtipunnerrus, jätä 1 toisto varaa

Zone 1: Run

Zone 2: Burpee & DB Snatch

Zone 3: Airbike / SkiErg

Zone 4: Sled push Sprint YGIG (max 50kg plates)

Zone 5: Wall Squat / Plank

Zone 6: Burpee Broadjump

Zone 7: KB Swing

4 rounds
Work 45s / Rest 30s
2min rest after 2 rounds

Pace your effort:
1: 60-70%
2: 80-90%
3: 70-80%
4: 90-100%

Shoulder Press

6-2-6-2-6-2

Go every 3:00

32' AMRAP w. partner

Buy in: 100cal airbike

Then AMRAP

80 air squat
60 one arm DB snatch
40 dbl DB STOH
20 push up pos. hand clapping w. partner
10 syncro ttb

Syklin kolmas viikko

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
2 Scapular swimmers (prone position)
10 V-ups
+
Every 2:00 x 3
15 Air squats
10 Reverse lunges, alternating
5 Dual KB overhead press @ increasing weight
Row for remaining time @ increasing pace

Once Through
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E5M x 5
15/11 Cal row
15 Wall ball @9/6kg
12 T2b
9 Box jump over @60/50cm

RPE7-8

In teams of 2

33' AMRAP
1000m row
1000m airbike
50 wall ball
50 syncro KB swing

FITNESS MADNESS (Partner WOD - Waterfall Style)

AMRAP 12 minutes
12 Wall ball (6/4 kg, Rx+: 9/6 kg)
12 Goblet reverse lunge (15/10 kg, Rx+: 22,5/15 kg)
12 Hang dumbbell snatch (15/10 kg)
12 Incline push-up (Rx+: push-up)
12 Calories

-Rest 4 minutes-

AMRAP 12 minutes
12 Up-down
12 Russian kettlebell swing (24/16 kg, Rx+: 32/24 kg)
12 Ring row
12 V sit-up
12 Calories

Target: 5+ rounds each AMRAP.