Expect some thrusters!

4min ON, 2min OFF x6 (vuorotellen A&B, 3 kertaa molemmat)

A)
15/12 cal bike
6 handstand push ups/ 10 db push press
30 DU / 60 SU
Max cal row

B)
15/12 cal row
10 alt. Db snatch @22.5/12kg
10 wall ball @9/6kg
Max cal bike

• loppukaloreihin vähintään 1min aikaa! Skaalaa sen mukaan tarvittaessa ☺️

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

Buy in: 1 mile run

10-20-32
Thrusters (50% body weight)
Cal Row

Buy out: 32 DL (50% Body mass)

8 x 300m Skillmill Run
- Rest 1:30 btw efforts.

Part 1.
2 rounds
4 min AMRAP + 1 min rest
a. wall ball x 8
b. box over burpee x 10
c. row 12 cal

REST 4 min between parts

Part 2.
2 rounds
4 min AMRAP + 1 min rest
a. pull up x 8
b. dumbbell snatch x 8
c. ski ergo 12 cal

REST 4 min between parts

Part 3.
2 rounds
4 min AMRAP + 1 min rest
a. kettlebell hang clean&jerk x 8
b. kettlebell overhead stepping lunge x 10 (5 per side)
c. double unders x 12

WU
Over olla lyhyt

2rds
6 Burpee
6 Squat Jumps
6 sit ups