Basic Endurance 54

3 Min Bike Erg
3 Min Row
3 Min Echo / Ski Erg

2x3
4x1

*Nousu päivän parhaaseen

B) Death by
Burpee pull-up / burpee to target

Start with 3-5 reps and add one rep every minute until you can't complete all the reps in one minute.
Burpee pull-up starts from 3reps
Burpee to target starts from 5reps

3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
6 Burpee-Box Jump overs
+ Max Cal. Bike/Ski/Row In the remaning time

3 kierrosta laatuun keskittyen

6+6 jousiampujan soutu
6+6 sivulankku Powell vipunosto

12 RFT With Partner : ( 6 rounds each IGYG )

Bike 500/450m
Run 200m w/ Medball 20/14p

TC 25

21-15-9
Heavy Kettlebell Swing
Push Press
Front Squat
For Time

15-10-5
Front Squat + Shoulder Press
Strict Chin Up
For Time

5 ROUNDS
4 x Strict Pull Up
8 x Kettlebell Push Jerk
12 x Box Jump

Focus on proper technique and try to perform unbroken sets.
Weights should be as heavy as possible, but still manageable.
Minimum rest.

10-9-8-7-6-5-4-3-2-1
1-kp thruster ja sarjojen välissä 20cal laitetta

Aikaraja 18min