For time

10 burpees
15 ground to over head (barbell @ 42,5 / 30)
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
25 double unders
10 burpees
15 ground to over head (barbell @42,5 / 30)
20 toes to bar / knee raises
25 double unders
30 air squats
10 burpees
15 ground to over head (barbell @ 42,5 / 30)
20 toes to bar / knee raises
25 double unders
30 air squats
35 cal bike / row / ski

*Ground to overhead = clean & jerk / snatch / power cluster

“Whitten”

5 kierrosta aikaa vastaan:

• 22 swingi (amer.)(N 24kg / M 32kg)
• 22 boxihyppy (N 50cm / M 60cm)
• 400m juoksu
• 22 Burpee❤️
• 22 wall-ball 3m (N 6kg / M 9kg)

STRENGTH (2/3)

5 rounds, rest as needed between

1) 8 DB Bench Press, tempo 32X1
2) 8+8 DB Row, tempo 30X1

RPE 4 to 4+

Add 2,5-5% or 1-2 reps compared to last week.

Every 2.30min x 5

2-4 RMU
6-8 HSPU
10-12 KBS @24/16kg

For time
50/42 Cal Ski/Row
30 Burpee Box Jump Overs (60/50cm)
50/42 Cal Row/Ski

TC 12 min

AMRAP 15:00
15 USA Kettlebell Swings @24/16kg
15 Burpees
15 Calorie Row/Ski/Bike Erg

• Goal: Calm pace of 75% - use the row interval to recover. Be mindful of your breath control on your burpees.

1) Strict HSPU 3x2
2) HS 3x24s

Clean pull
3x3 v2

Metcon (time)

For time 21-15-9 reps of:
DB Snatch, alt. arms 35/22,5kg
Ring-dips

Timecap: 6 minutes

Accessory:
100-150 Bicep curl with band - light
100-150 Band pull downs - light
*Split anyhow

2 rounds
1:30 cardio
35 single unders + 15 double unders
10+10 banded lateral side steps
10+10 single leg glute bridge
10 tuck ups
5 wall squats
3 muscle snatch
3 ohs
3 high hang snatch