AMRAP15
1-2 rope climb
10 box over burpee
200m run

AMRAP 9:00
1 Squat Clean @60/43kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant

Rx+: 70/47.5kg

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

Shoulder press behind neck
3x8r @ 45% from Shoulder press 1RM
90s. Recovery

In teams of 3;
60 cal bike erg
12 rope climbs
30 synchronised DB snatches 22.5/15kg

This will be super fun in quieter summer classes. We can get loads of you practicing rope climbs in a team format and a bike erg workout.

We can modify easily to a team of 2:
50 cal bike
8 rope climbs
30 syn snatches

Gymnastics hold:

4-5rounds:
20s ON / 40s off
1) chin over bar
2) ring support
3) hollow hold
4) bottom of ring dip

EMOM 42

1 Minute : 10/7 Calories Echo Bike
2 Minute : 5 Deadlifts 120/80kg
3 Minute : 12 Wallball Shots 20/14p
4 Minute : 8 Strict HSPU
5 Minute : 1 Legless Rope Climb
6 Minute : Rest

8 Rounds For Time:
6 KB Deadlifts @2x24/16kg
8 KB Push Jerks @2x24/16kg
6 Box Jumps @61/51cm
- One completes the whole round while other one rests

Find your max height in 10min. Huom! Etsi päivän maksimikorkeus 10 minuutissa.

7-5-3-1
-Nousu V2-V1, lähtö n.67-72%

3rounds:

3min On/1min Off
1) bike
2) row
3) ski
4) echo

2min easy / 1min moderate / 1min rest