AMRAP 4:00, rest 4:00:
400 Meter Run
30/25cal Row (25/20 Cal Assault Bike / Ski)
Max Power Snatches (35/25)

AMRAP 4:00, rest 4:00:
400 Meter Run
25/20cal Row (20/15 Cal Assault Bike / ski)
Max Power Snatches (42.5/30)

AMRAP 4:00:
400 Meter Run
20/15cal Row (15/10 Cal Assault Bike/ski)
Max Power Snatches (50/35)

Amrap 7

15 Wall Ball shots
15 t2b

-scale t2bs that you can do longer sets

For time
2500m run
2000m row

3x3 (~60-70%)

For time:
"Annie"
50-40-30-20-10reps
Double Unders
Situps

rest 3min

3 Rounds of
15 Handstand Pushups
12 Pullups
9 Power Cleans 60/40kg

For quality, moderate weight

EMOM 12

Hang squat clean + 3x push jerk TNG

1-1-1-1-1-1-1-1

Aim for no fails. 2-3min rest between lifts.

"Helen"
Three rounds for time:
Run 400 meters
21 KB swings 24/16kg
12 Pull-ups

Run 800m
50 Push-ups
50 V-ups
Run 800m

Timecap 16 min

Ghetto Intervals
10 rounds, rest 1:1*
200 m run
6/6 one hand KB swing 24/16 kg

Time cap 30 min

Total deload: 8 rounds, every 3 min
200 m run
6/6 KB one hand KB swing light weight

Lepää aina niin kauan kuin edellisen työjakson suorittamiseen on mennyt. Deload-versiossa aloita aina uusi kierros jokaisella alkavalla kolmannella minuutilla. Juoksut täysiä.