Level 1.

AMRAP15
5 strict pull up
10 push up
15 kb swing @24/16kg

Level 2.

AMRAP15
3 strict pull up
7 push up
15 kb swing @24/16kg

Rpe 3

Tee treeni laatua vastaan. Valitse sellaiset skaalaukset, että pystyt tehdä liikkeet 1-2 setissä. Skaalaukset: pull up - banded - low bar - ring row push up - kulma kb swing - paino

1min max calories Assault Bike

Go Every 3 Mins x 6 (18 min cap)
10 floor press 60/40kg
1-2 legless rope climbs / scale to 10 ring rows.
15 rower tucks

If you work in pairs you can change the order.

Triangle week 2:
40 Min EMOM
1. Row 14/12
2. Bike 14/12
3. 12 burpees
4. Rest
Reps have changed this from time to reps . If it was tough then stick with the same reps you did 2 weeks back.

As always scale and build the reps at your own level.

25 Min AMRAP;
40/30 cal Row
40 wall balls
40 burpee over rower

Split as ygig in anyway

EMOM16:
1) 50s erg @ moderate
2) max reps pushup
3) 50s DDB box step over 2x50/35lb
4) 10-15 heavy KB swing 1x32/24kg

Hip Thrust 4x8-12

Tekniikkatreenin ajastin

A. EMOM 6
3 Power Cleans
3 Front Squats
3 Push Jerks

• Use a challenging weight, about 60/40kg
• Add if it´s possible to go unbroken

-Rest 3min-

B. EMOM 6
8 Thrusters 42,5/30kg
+ Max Bar Facing Burpees

-Rest 3min-

C. 6x 30sec ON/30sec OFF
Max Cal. Bike/Echo

Find your 1RM snatch for the day