4 rounds for time:

1000m bike
600m row
400m ski

• 3min rest between rounds

• ruvetaan perjantaisin tekeen laitteita

EMOM 10

1 minute : 25m Kick
2 minute : 25m Pull

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups

TC 40

30min AMRAP:
Jackie +
Karabell +
AMRAP of Cindy
So the order of this workout is:
Row 1000m
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds:
3 Power Snatch 60/40kg
15 Wallball
Then
AMRAP of “Cindy” in the remaining 30 minutes.
Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

If it’s a big class then go in 2 heats

Bar Muscle Up practice
Pulling strength work
Handstand hold

For time:

21-15-9

*wallball (14/20 lbs)
*deadlift (75 /100 kg)
*calrow

Rest 3 min between each round. Go for unbroken sets.

Clean and 2 x front squat 8 x 2 (60 % -->)

Bench press 5x6 @70%

Strength (load)

Sumo deadlift, every 3:00 (15 minutes)

5 @ RPE7
5 @ RPE8
3 @ RPE9
1 @ RPE9
1 @ RPE9

Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift - moderate
10 kb ft.rack cyclist squats - moderate
Rest as needed

Warm Up
Stretch
200 M. run
100 Broom Twist

** Strength**
Pull

Metcon
5 Rounds:
2 Heavybag Flips
10 Burpee Pull Ups