AMRAP 60 @ base*

10-20-30-etc. (cal)
BikeErg
Row
SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

In every 4min for 6 sets, alternating between A and B

A: 15 box jump over
15 knees to elbows

B: 15 wall ball
10 burpee
5/3 wall walk

Lepää sarjojen välissä 1-2 min.

3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep

Juoksu/airbike
Sprint @90% max hr asti
Rest @60% hr / max 1min30s
Reeni loppuu kun syke ei enään palaudu annetussa ajassa

15'AMRAP
12 alt. DB snatch @22.5/15kg
9 wall ball
6 inchworm

hip airplane 3x5/5

bulgarian split squats w. KB goblet hold "5x5/5 @rpe8, 90"" rest "

3 mins ON/ 90sec OFF x 8 sets

A :
24 Double under/ 31 Single under
16 alt. DB Hang Clean & jerk@22,5/15kg
8 burpee box jump

B:
8 V-up
16 KB alt. Gorilla row 2x16/12kg
24 air squat

Split the Class into two groups!
Alternate A & B!

Rest for Quarterfinals

Optional Workout

30min EMOM:

1) 45s Erg (PK)
2) 7 T2B + 5 C2B + 3bMU
3) 40-50 DU
4) 10 Power Snatch + 5-10 Bar Over Burpee (20kg bar)
5) Rest