AMRAP in 12 minutes:
250m row
15 x push-up
Rest 5 minutes
Work to 3-rep max front squat

score is reps performed in AMRAP + Kg lifted in squat

Test 3.1
2 rounds
3 min AMRAP
15 cal row
15 row over burpee
15 dumbbel snatch (20 kg/ 15 kg)
Rest 3 minute between rounds

Test 3.2.
2 rounds
3 min AMRAP
15 KB x 2 thruster (12 kg/ 8 kg)
15 T2B
15 KB x 2 swing (12 kg/ 8 kg)
Rest 3 minute between rounds

Test 3.3.
2 rounds
3 min AMRAP
15 deadlift (75 kg/ 50 kg)
15 wall ball (9 kg/ 6 kg)
15 DU
Rest 3 minute between rounds

5 x 5
Russian Dips
https://vimeo.com/177465931

Rowing condition
A) easy
B) 2K pace

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

1) tempaus 3x60%, 3x70%, 3x1x90%
2) Bar MU 4x5
3) WOD
4) veny

3 sets
30sec Wall Facing Handstand (bring hands directly under shoulder)
30-45sec Passive Ring Hang
10m Single Arm KB Rack Duck Walk/arm
10 Weighted Slide Board Body Saw

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

Kippitreeni:

-Hollow, teris
-Kippi
-Handrelease kip
-Kippileuka, parin kanssa (rinta tankoon?)
-Bar MU?
-Kippi varpaat tankoon
-Köysikiipeily

Lämppä

Mobility

Tempausta

Wod
OTM 20
1)Tempaus riipusta 4x
2)Leuka 4x

Burpee tabata 8x 20/10

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