30min Amrap

400m Laite
30m Farmarikävely
20 Abmat
10 Ringrow
300m Laite
20m Askelkyykkykävely
10 Burbee box over
5 Dippiä renkailla tai boxilta
200m Laite
10 Etuheilautus
5 Leuka
2 Seinälle nousu

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb

AMRAP 15

50 Air Squats
50 Sit-Ups
25 Calories Any Machine
50 Gorilla Rows 16/12kg
50 Push-Ups

Tempaus

-6 t2b/ 10 leg raise
-10 target burpees
-10cal ski/bike/row (alt.)
-rest

Complete as many reps as possible in 15 minutes of

• 3 wall-ball shots
• 3 lateral burpees over the medicine ball
• 3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

Complete as many rounds as possible in 20 minutes of
- 30-second handstand hold
- 30-second squat hold
- 30-second L-sit hold
- 30-second chin-over-bar hold

Kipping hspu

Deadlift + Clean + Hang clean + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"