In teams of 2 for 40 minutes:

Station 1:
Row or ski for calories

Station 2:
10 DB hang clean and jerks (45/30 lb)
15 Burpees

Change stations when station 2 is done.

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

WARM-UP, 30/25 SEC X 6:

1) Hang clean pull / Hang muscle clean
2) FS + press btn
3) High hang clean / Clean

EMOM 4 MIN, LIGHT TO MODERATE:

1 hang clean + 1 clean

EVERY 1,5 MINS X 9: (MERKKAA PAINOT)

3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 clean

Kolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RM

EVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat

Overhead Half Kneeling Hip Extension
3 x 60s each.

EMOM x 12 minutes

Minute 1: 5-15 Pull-Ups
Minute 2: 0:45 Second Calorie Assault Bike or DUBS

Result is total reps + Cals/Dubs

A.
Warm Up
2k Bike
Poi
3 Rnd
30" Plank
10 RDL
10 Knees to Elbows

pvc+mobility

B, Forza
Back Squat
4×3 @90%

C. For Time
10 Rnd
300m Row
Rest 2'

D. Skill
Max rep 3' X 3 SET
TTB
Rest 3' tra i set

E. fort itme
4 Rnd
60 DU
20 DB Front Rack Lunge
20 HSPU
20′ DB Front Rack Lunge

F. For Rep
AMRAP 8',6',4',2'
15 Deadlift 80%bw
15 GHD Sit Ups
2 rope climb
Rest 2' tra i set

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

Keep bpm.125-145