On The Minute 30 - 40 ( 6 - 8 rounds )

Minute 1 : Ski Erg Calories
Minute 2 : Dumbbell Hang Snatches
Minute 3: Echo Bike Calories
Minute 4: Dumbbell Box Step-Ups
Minute 5: Rest

DB´S 22,5/15kg

• Goal on these EMOM is to hold consistent numbers across all rounds.

*2s bottom pause

5-5-5-3-3

Go every 2:30

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

4 ROUNDS FOR TIME
250 m row
24 KB swing
18 KB frontsquat
12 double KB clean&jerk

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

2 burpee box overs / 3 thrusters 45 kg / 2 pull ups /3 thrusters
4/3/4/3
6/3/6/3
8/3/8/3
10/3/10/3
12/3/12/3
14/3/14/3

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

Weighted reverse plank on bench

2min total time

*you can split the time

A: Snatch deadlift + snatch pull + power snatch 5x1 @70% of power snatch

B: halt power snatch 3x1 @70-75%

C: non-contact squat clean + squat clean + push jerk 5x1 @60-70%