EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A. Every 3mins for 15Mins max Set of chin ups.

B. 3x

2min Window-

Row 250m

Remaining time Max T2B

Rest 2min

2min Window-

Row 250m

Remaining time Max Tuck ups

Rest 2min

4 rounds for time:
20 Pullups
22 Back squats

10min amrap c&j @62kg
+
10min emom
10 burpees

Back squat up to 5 rep max
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%, 2+1 at 90%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 3+1 at 80%, 3+1 at 85%, 2+1 at 90%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

Muscle

3 Rounds of:
5 x Bridge Floor Press
10 x Ring Push Up
20 x KB Incline Press
40 x Sit Ups

Then

5 x Ring Dip
10 x Skull Press
20 x Push Down
40 x Landmine Twist

Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For tine

Front Squat

5 x 5, moderate weight ( these are deload sets )

Go every 3:00

1min ME burpees
1 min rest
6 min AMRAP
20cal row
10+10 kb snatches 24kg/16kg
1 min rest
1 min ME burpees