1600m Run
50 burpees
30 TTB

2 rounds:
In 4min 800m run
Rest 2min
4min amrap
3 pull ups
6 push ups
9 squats
2min rest

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

2min on / 1min off , 3rounds each

1
6 Deficit hspu
12 squat
4 mu/ 8 Ring pull up

2
9 Box jump over Burbee
6 hang pover Clean @ 40/60
3 rope

3
50 DU
3 x snatch @85 %
10 Hs walk/ Shoulder taps 20

4
12 T2B
12 WB
12 C2B

6 x 7 etukyykkyä

For time 50'

2 rounds, reps 30 & 20

Row/bike
Sit ups
Cleans (25kg)
Wall balls
Db snatches
Front squats
Ring rows/push ups
Plank

Eilinen/Lepo

@ 8:30 Start 10:00 clock for warm up
Normal warm up
Then
barbell warm up
Then warm up to 60% of squat clean weight

@8:40 start Tabata
Squat clean Tabata (4:00 total time)
0:20 work 0:10 rest (8 rounds)
Max reps squat cleans @ 60% 1RM
*try to stay consistent in your reps for all 8 rounds

@ 8:50 start workout
For time With a partner
30 suicides
250 burpees
30 suicides

• 40:00 min time cap

*split work however you like but must go in order of movements. Must finish 30 suicides before moving on to burpees.

Barbell Cycling (1/2)

E2MOM x4

10 Power Snatch 

Overall RPE 4

Target: barbell moves up&down all the time. Pick a loading that is repeatable.