3 kierrosta
20-25s dippipito renkailla/laatikoilla
5-10 varpaat tankoon

Back Squat 6x2 @87,5%

For Time

21-15-9
Thruster 30/20kg
Push ups

Ergo Conditioning week 3
2,5 min bike erg meters
1 min rest
2,5 min row erg meters
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-27 s/min

EMOM 6

With or without partner

5m Handstand walk

3 rounds
1:30 cardio
5+5 One leg RDL with light db
5+5 reverse lunges with db
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

AMRAP 11

1-2-3-4-5-6-7-8-9-10...
Squat Clean 60/42,5kg
7 Pulll ups

20 Rounds of Cindy
5 x Pull-up
10 x Push-up
15 x Squat
For Time
30min time gap

AMRAP 7 ( REPS )

5 Power Clean 50/35kg
20 Air Squat
3 Push Press 50/35kg
15 Push Ups

Front Squat

5x11@65-75%

SO 3:00