keskivartalojumppa
1min linkkari
1min superman
1min good morning
1min hollow rock
1min barbell tips (tai KB side bends)

2-3 rounds

6 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row & bike in the remaining time ( alternate ergo each round )

- Rest 2 minutes between each round.

Barbell : 50/35kg

Front Squat 6x3 @77,5-85%

For time
Buy In: 400m Run
+
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar

2RM

(4×2)

RX:
EMOM16
1. 2 Rope climb
2. 5-10m HS walk
3. 15/11 cal row
4. Rest

Scaled:
EMOM16
1. 1-2 Rope climb
2. 1-2 wall walk
3. 13/9 Cal row
4. Rest

RPE 3.5

Huom! Max 45s työaika per liike. Skaalaukset: Rope climb->modified rope climb->ring row Row->cal

In a 5min Window
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

In a 5min Window
25/18 Calories
20 DB Snatches 22,5/15kg
20 Box Jump Overs
+
Max reps Handstand Pushups in the remaining time

"PUSH THE PACE (PERFORMANCE)"

FOR TIME
2 ROUNDS
15 Push Press (42,5/30kg)
15 Box Jumps (51cm)
15 Up-Downs

Immediately Into...

2 ROUNDS
12 Push Press (52,5/35kg)
12 Box Jumps (61/51cm)
12 Up-Downs

Immediately Into...

2 ROUNDS
9 Push Press (60/42,5kg)
9 Box Jumps (75/61cm)
9 Up-Downs

---

"PUSH THE PACE (FITNESS)"

FOR TIME
2 ROUNDS
15 Push Press @ light
15 Box Jumps @ low
15 Up-Downs

Immediately Into...

2 ROUNDS
12 Push Press @ moderate
12 Box Jumps @ medium
12 Up-Downs

Immediately Into...

2 ROUNDS
9 Push Press @ moderate+
9 Box Jumps @ challenging
9 Up-Downs

• RPE 9, Time Cap 17:00
• Video: https://vimeo.com/901064376?share=copy

AMRAP 6
20/15 Calories
20 Wall Balls
20 Box Jump Overs

Rest 3min

AMRAP 6
Buy In: 400m Run
+
AMRAP in the remaining time
6 Ground to Overhead 60/40kg
12 Toes-to-bar

3 sets of
12 Good Mornings
12 Sumo Deadlift High Pulls
8-12 Standing Single Arm DB/KB Bent over Rows