AMRAP 18

100 Wallball 20/14p
80 Dumbbell Snatch 22,5/15kg
60 Box Jumps 24"/20"
40 Dumbbell Push Press 22,5/15kg
Max Calories Row or Bike Erg

E3M x 5

5-4-3-3-3 Chin up V.0-1 (2s pysäytys ylä-asentoon)

Huom! 2s pysäytys ylä-asentoon. Tässä valmentajat huomio, että asiakkaat noudattavat ohjeita. Ylä-asennossa hartiat eivät saa nousta "korviin". Skaalaukset: kumppari, matala tanko tai kaverin avustus.

CONDITIONING

Rowing Intervals

2 rounds:

1500m Row
90sec rest
1000m Row
60sec rest
500m Row
30sec rest
250m Row
3min rest

Overall RPE 3 to 4

Try to match your times on the second round. Pick up the intensity distance by distance. 250 row should be done with faster pace than 500m etc.

5 rounds
In 1min
Buy in 2 wall walk
AMRAP burpee box jump over 60/50
1min rest

"Annie"
50-40-30-20-10
Du`s
Sit ups

TC 12

EMOM 25

1 min: 8 snatch 50/42,5kg
2 min: 8 sumo deadlift high pulls 50/42,5kg
3 min: 8 push jerks 50/42,5kg
4 min: 8 overhead squats 50/42,5kg
5 min: 8 front squat 50/42,5kg

For time

100 burpees

TC 10

power clean + front squat

5x(1+1), heavy singles

SO 2:00

For time
21-15-9
Thrusters 42,5/30kg
Bar facing burpees
TC 8min.

3x3 (~90%)