AMRAP x 12 MINUTES
400m Run /500m row/bike/ski
15 KB Goblet Squats @24/16kg
10 KB Swings
Your choice of Russian or USA Swings today!

6 rounds
2min work / 2min rest
8 wall ball 20/14
8 toes to bar
8 KB swing 24/16
8 box jump over 60/50
AMRAP burpee

Result is the total amount of burpees

YGIG 17min AMRAP

30cal Kone
20 Raakariveä 40-45%
10 Tangon yli burpeeta

*yksi tekee kerrallaan.

5x 4 (v2)

(Viikko 3)

Basic Endurance 45 minutes:

5 Minutes:

"Mary"

1K Row / 2K Bike

5 Minutes :

"Machoman"

1K Row / 2K Bike:

Home triangle.
40 min emom
1. 20 jump lunges
2. 10 burpees
3. 40 double unders. Or 40 jumps with a thigh tap
4. Rest

RX
15 ROUNDS FOR TIME
3 Bar Muscle-Ups or 2 Ring Muscle-Ups
2 Box Jumps @75/60cm
1 Power Clean @90/65kg

SCALED
12 ROUNDS FOR TIME
6 Kipping Pull-Ups / 6 Jumping Pull-Up
4 Box Jumps @ 60/50cm
2 Power Clean @70/47kg

Timecap: 18 mins

For time
21-18-15-12-9 reps
Overhead Squats 42,5/30kg
Toes-to-bar
+
Cash out: 50 Double Unders

3 kierrosta

16 curtsy kyykky, 2111
8 romanialainen maastaveto tempausotteella, 3110
1min lepo liikkeiden välissä

3 kierrosta

8 lattiapenkkipunnerrus, tempo 31X0
8+8 filly punnerrus polvilla, 2111

1min lepo (liikkeiden välissä