6 Sets x Every 3:30

6 Chest Supported Dumbbell Row, AHAP
4 Push Press, AHAP

2-3 hengen tiimissä:

18min AMRAP

400m row/ski/run or 800m bike
21 kb swings 24kg/16kg
12 pull ups

*Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan.

FOR TIME:
100 Push-Ups
* Every minute: 5 Chin-Ups (1st 0:00)

(Scale option for push-ups: +20 push-ups when fresh)

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Quality for time:
18-15-12-9-6-3
Ring Dips / Box Dips
T2B / Knees to Elbows (kipping)
DB’s Upright Row from Hang

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Quality for time:
50-40-30-20-10
DU / SU (100-80-60-40-20)
50-40-30-20-10
Abmat Sit-Ups (scaled 30-25-20-15-10)

AMRAP 4 x 3

Run 400m
Remaining Time: Row Calories

Rest 3 Minutes

Run 400m
Remaining Time: Echo Bike Calories

Rest 3 Minutes

Run 400m
Remaining Time: Bike Erg Calories

Back Squat 4x4 @80-87,5%

5 Rounds For Time:
21/15 Calorie Ergo
200m Run
9 Thrusters 50/35kg

Rest 1 Minute Between Rounds

Back squat 4x4 reps

1 pause squat (3 sec)
3 regular squats
*use 80-85% of 1 RM
*2min rest between

Find heavy 1 rep power clean

For time
40 Double Unders
30 Wall Balls
20 KB Swings 24/16kg
10 Pistols
5 Bar Muscle-Ups
10 Pistols
20 KB Swings
30 Wall Balls
40 Double Unders

E3MOM x 16

1) 5+5 windmill + bike
2) 5+5 deadbug crosspress + row
3) 10 snowangel + ski
4) 10 barbell kangaroo squat + echo