5 kierrosta aikaa vastaan:

• 200m soutu
• 10 swingi(ven.)(käytä niin raskasta kuulaa kuin mahdollista)

Kommenttiin käyttämäsi kuulan paino.

AMRAP 11 ( Reps )

30 Double Unders
2 Squat Snatch @ 75% BW

12min AMRAP:
1 Squat Snatch 70/50kg
3 C&J
30 DU

RPE 4

Aim for 8+ rounds. Scale if needed.
Last done 20.1.2018 (originally from mainsite 17.12.2017)

Death by Back squat 61/43kg
Complete one Back squat on the start of the first minute, two Back squats on the second minute, three Back squats on the third minute, and so on until you can no longer complete Back squats for the number of minutes on the timer.

For time:

1000m Row.

Warm up rowing 750 m moderate pace. 500m Fast. Rest 3 - 4 min between sets.

AMRAP 15

4 pull up
8 push up
12 kbs @24/16kg
16 sit up

Tabata of your choice
-valitse seuraavista:
- row
-airdyne
-up/down
-burpee
-box jump

6min
2-4-6-8-…
Yleisliike+boksihyppy yli
Varpaat tankoon

Tempaus veto 3,3,3 toistoa
Nousevat painot

Dead lift 6 x 4, 80 % of 1 RM