AMRAP 30, with Partner
Row 1000/900m
Partner perform AMRAP
8 HSPU
8 Pull ups
8 GTOH 60/42,5kg
8 Front squat 60/42,5kg

When rower stop, then switch.

EMOM 10
1 power clean + 2 split jerks @50-60%
-räjähtävästi!

10 Min AMRAP;
6 C&J 60/40kg
12 Wall balls
24 DU’s

4 rounds total
min 1 - DU's for 30-40sec
min 2 - Kipping Pull up / C2B x 6-12 or MU x 2-4
min 3 - Burpee box overs x 5-10 reps

10-20 GHD Sit-ups,
10-20 Parallette Push-ups

12 min emom
1 min: 3 thruster 70/50 kg
2 min: 8-12 chest to bar
3 min: 16/14 cal row

Ota raskaampi tanko kuin edellisillä viikoilla. Samoin ota soutuun 1-2 cal enemmän kuin edellisillä viikoilla, kuitenkin max 16/14 cal

Amrap 12 with partner

Single arm DB hang c&j 8 reps (4/4)
Lateral burpee over DB 6 reps

-70-80% effort

-Toinen tekee yhden kierroksen, toinen lepää ja vaihto. Yksi kierros kun molemmat tehnyt läpi.

With a partner,

row 24 x 250 m. Partner A rows, while partner B rests. Then switch.

hence, each partner rows 12 x 250 m, work:rest approximately 1:1

3 rounds
Front/Back Squat 7/13x65%
Do seven front squats @ 65% of 1RM
Re-set and change to back squat without pause. Squat 13 times with the same weight as in the Front Squat.

15min EMOM (5 rounds)

1) Assault 10-20kcal
2) 10-20 GHD Sit-Up
3) 5-10 DB Hang Squat Clean 22,5/15kg

RPE 3

Scale if needed.