4sets
10/arm DB/KB Bent over row

AMRAP 12
6 Handstand Pushups
12 DB Snatches 22,5/15kg
24 Air Squats
36 Double Unders

E2MOM x8:
a) 5 bench press
b) 5 (weighted) chin up
- RIR 0-2 viimeisellä sarjalla

Kirjaa tähän penkin tulos.

For time :

In any order, and rep scene.

4k Run
200 Calories Echo Bike
30 Bar Muscle Ups
200 Dumbbell Snatch 22,5/15kg
100 GTOH 50/35kg
30 Wall Walks

TC 38

In teams of three

2 x AMRAP 20

1) max calories row
40 Db hang clean&jerk, 30 box jump over, 20 up&down

2) max calories bike
40 sit up, 30 wallball, 20 up&down

4min rest between sets

Teams of 3

6 x 7 Min AMRAP (with 90sec REST between AMRAP's)

A.
4 Pull-ups
8 Push-Ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
3 Handstand Push-Ups
10 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
8 Ground to Overhead, 20/15 kg plate
8 Overhead Walking lunges, 20/15 kg plate
Row for Calories

F.
Run around parking lot
5 Double KB Bent over row 16/12kg
15m farmers carry 16/12kg

Person 1 does all the movements, then swap to Cardio machine (or movements in F).
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

EMOM20
1. 15/12 cal row
2. 8-10 strict hspu/kipping hspu
3. 6-10 strict pull up/kipping pull up
4. rest

Rpe 3

Yläkropan kapasiteettia kehittävä treeni. Soutuun saa mennä max 50s. Voimisteluliikkeissä voi päättää haluaako tehdä strictinä vai kipillä. Voimisteluliikkeet voi jakaa 2 osaan. Valitse sellaiset skaalaukset/toistomäärät, että liikkeet pysyy teknisinä. Skaalaukset: row - cal hspu - reps 5-7 - 1 x abmat - db push press pull up - reps 4-6 - banded/low bar

Find heavy 3rm front squat

Hiki wod:
14 min Amrap
500m Row
10+10 Single Arm Thruster
20 Box Jump (Step Down)

Treeni wod
5 rounds
9 Dual db thruster 22,5/15kg
12 Box jump over

Wod
Treeni
5 Rounds
400m
20 Db snatch 22,5/15kg
10 Pistol squat

Hiki:
5 Rounds
400m
20 Db snatch
10 Db Box step up