• Aim for HR Zone 2-3
• Low intensity and steady pace
• Follow HR and scale as needed

6-8x AMRAP 5min with partner
2min rest between AMRAPs

1)AMRAP 5min @ easy pace:
Max cals on erg
P1: cals
P2: heavyish KB front rack hold

2)AMRAP 5min @ easy pace:
Max DUs
P1: jump rope
P2: hollow/tuck hold

3)AMRAP 5min @ easy pace:
Max farmers carry
P1: heavyish farmers carry
P2: plank

4)AMRAP 5min @ easy pace:
Max slamballs
P1: slamballs
P2: hang from bar

EMOM 12

1 Min : 5 Shoulder Press 65 - 75%
2 Min : 5 Toes To Bar + 10 Air Squat
3 Min : 20 Double Unders

50-40-30 Reps For Time:

Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

TC 20

Front Squat: Build to a heavy 2 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.
- increase from last week

For time:
15/12 Cal Bike/Row/Ski
15 Overhead Squats @60/43kg
12/9 Cal Cal Bike/Row/Ski
12 Overhead Squats
9/6 Cal Cal Bike/Row/Ski
9 Overhead Squats

Goal: HARD effort. OHS should be capable of being done unbroken.
Adjust to Front Squat if quality and/or stability dictate that.
Rx+: 85/55kg
TIME CAP = 7:00

Extra:
Straight Leg Landmine Sit-ups
3 x 10 each. Rest 60s

3 kierrosta

10 lattiapenkkipunnerrus
10+10 kp pystypunnerrus

3 kierrosta

15 takareisikoukistus päinmakuulla
30s lantionnosto korokkeella

6x
2min ON/2min OFF

A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
C) 20 Box Jump Overs + Max Cal. Ski

Aikaa vastaan 3 kierrosta:

20 KP/KK tempausta
10 HSPU

TC: 7min

Bulgarian split squat 4 x 10 (heavier than last week)