3 kierrosta

8+8 1-jalan lantionnosto korokkeella
45s lepo
8+8 kasakkakyykky kuorma malja-asennossa, tempo 30X0
45s lepo

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg

B.AMRAP of
12/9 Calories
12 DB Snatches 22,5/15kg

5 rounds
5 strict pull-up
10 double DB box step-up 2x22,5/15

You go / I go full rounds with partner

Teams of 3

4x 11min ON/2min OFF

A) Max Cal Row
🔽
3x10m Shuttle Run
+
12 Wall Balls
+
3x10m Shuttle Run
🔽
Rest

B) Max Cal Bike
🔽
3x10m Shuttle Run
+
12 Box Jump Overs
+
3x10m Shuttle Run
🔽
Rest

C) Max Cal Ski
🔽
3x10m Shuttle Run
+
12 DB Snatches
+
3x10m Shuttle Run
🔽
Rest

D) Max Cal Echo Bike
🔽
3x10m Shuttle Run
+
12 KB Swings
+
3x10m Shuttle Run
🔽
Rest

1RM

-Nousulla

Dork

6 kierrosta

60 tuplanaruhyppy
30 kahvkauulaheilautus 24/16 kg
15 yleisliike

1000m Row

Muut ergot
Assault Bike 60cal
Ski Erg 60cal
C2Bike 2000m

PERFORMANCE
4 SETS
15 Unbroken Russian KB Swing @24/16kg
10 Toes to Bar
10 TNG Deadlifts @ 115/80kg
10 Toes to Bar
15 Unbroken Russian KB Swing
-Rest 1:00 b/t Sets-

---

FITNESS
4 SETS
15 Russian KB Swings
10 Kipping Knees to Chest
10 TNG Deadlifts @moderate
10 Kipping Knees to Chest
15 Russian KB Swing
-Rest 1:00 b/t Sets-

• RPE 8
• Goal is to shoot for unbroken reps of each movement.
• Must use double overhand grip the barbell
• Video: https://vimeo.com/829530487?share=copy

E2.30M x 4

3 x 1 V.2
2 x 3 V.2

Huom! Sarjat huomioiden toistoreservi. Toistojen liikenopeus ei saa juurikaan hidastua!

3rounds:

3min On/1min Off

1) 10-20 box jump + bike
2) 10-20 banded pull apart + row
3) 10-20 V-up + ski
4) 10-20 windmill + echo

*remaining time easy pace machine