“Rästipäivä”

75 double under
50 wall ball 9/6kg
30 toes to bar
5/3 köysikiipeily
30 chest to bar leuanveto
50 wall ball 9/6kg
75 double under

Aikaraja: 16 minuuttia

Back Squat
5x50%
3x60%
2x70%
1x75%
1x80%
ME 85%

Rowing intervals:

5 x 1 min
1 min on ja se aika taukoa kun kaveri hyppää masiinaan eli vähän yli 1 min.

-halutaan jokainen vetää suht kovaa sellanen 85-90% effort.

3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories

1 Minute Rest

AMRAP 14 With Partner

a) hanging on pull up bar 1 minute.

b) AMRAP 1 of: 5 burpees 10 air squat

----alternating----

If person A drop on bar, B stop AMRAP. Result is total reps of burpees& air squat.

CONDITIONING

3 rounds for time

Run 400m
21 Wallball
15 TTB
9 DB Snatch @22,5/15kg

RPE 3 to 4, go by feel

Target: < 15min, unbroken sets

30-25-20-15-10-5
Burpees
5-10-15-20-25-30
Devils Press 22,5/15kg

TC 25

AMRAP 40, Basic Endurance

Run 400m
10 TTB
Row 500m
15 Straight Leg Deadlift w/ Kettlebell @moderate weight

Front Squat Box Squat: 2RM. Rest 2:00
– Use a box just below parallel
– Option: 5 x 5, adding weight if form permits.

12min

15m amerikan karhukävely, hidas tempo
30s + 30s sivulankku käden kierrolla