“Hidden Karen”
10 rounds for time
5 T2B
15 wall ball
5 burpees

3 Kierrosta

10x Rintarangan ojennus kädet boxilla
10+10x Boxille nousu yhdellä jalalla (sivulta)

Amrap 16 With partner
20-30 calories of rowing
20-30 kipping/butterfly pull ups / ring row
20-30 wall balls
Toinen tekee, toinen lepää.

Tabata of double unders
8x20sec on / 10 sec off

Every 1min 15s for 8 times
power snatch + squat snatch @60-80%

Metcon with partner
100/80 calories of rowing for time

Accessory
15-10-5 reps of
deadlifts @40,50,60%
DB Bench press
rest 1 min bwn rounds

Front Squat
4 x 4 with 3s down. Rest 2:30

Last 2 sets challenging, but strict tempo and form

3RM

6x3

*päivän paras tekninen 3

3-5 rounds for quality
10/7 Cal Row/Bike/Ski
30 Meter Single Arm Front Rack Carry
10 each Gorilla Rows @24/16kg

• Goal: Steady pace with unbroken sets of Gorilla Rows. Your choice of weight for the Carry
• Rx+: 5-10 Strict Handstand Push-ups after each round