For time
400m run
20-19...2-1 burpee
TC: 60min

Workout starts with 400m run. Every 400m decreasing number of burpees. Dont forget the burpee after last run!

Scaling:
For 60mins
400m run
2min rest

5 x 3:00 AMRAP; Rest 1:00
3 TNG Deadlift @ moderate
5 Toes to Bar / Kipping Knee Raise
15 Double Unders / 25 Single Unders

• RPE 8
• Video: https://vimeo.com/823044914?share=copy

AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Squat Cleans @70/50kg
2-4-6 and so on...
Up-Down Over Bar
RPE 8-9

Extra:
3 x 200m
Rest 1:30
Simple and effective extras today!

Press 3x4

AMRAP 12:
9 Box Jumps
6 Dumbbell Snatches 22,5/15kg
3 Strict Handstand Push-ups

Weighted Lunges (10m) Dumbbells Front Rack

6 x 10m, Climb in Heavy.

Go Every 2:30

8 min amrap in pairs
pari A) 15 x wall ball 9/6 kg
pari B) 10 x 10 m shuttle run

kun A on heittänyt wall ballit ja B juossut viivat niin läpsystä vaihto

5 min AMRAP

10 double unders
10 sit ups
20 double unders
20 sit ups
30 double unders
30 sit ups jne...

12 min EMOM
1) KB swing x 10-15 32/24 kg
2) KB lunges x 10-14 (one handed, salkkukanto)

This one is not a max effort so feel free to scale down reps/kilos. Specially if you did Kehä 8 yesterday you beast!

35 min (7 rounds total)
1 min: 3-5 strict HSPU
2 min: med ball clean
3 min: strict pull up
4 min: easy pace ROW
5. box step up

Valitse toistomäärät niin, että sinulle jää vähintään 20 sekuntia lepoa. Tämän on tarkoitus olla rauhallinen setti joten älä hötkyile, keskity siihen et teet kaiken teknisesti täydellisesti.

skaalaukset:

HSPU: if you have to use more than 2 abmats do 5 x double KB shoulder press
Strict pull ups: negative pull ups if you can maintain a proper form. Another option is ring row.