6x 6min ON/2min OFF

A) In a 6min Windows
1000/850m Row
10 Burpee over rower
+
Max Cal Row

B) AMRAP 6
5 Pushups
10 Situps
15 Squats
6x7,5m Shuttle Runs

C) EMOM 6
1) 3-5 Wall Walks
2) 15-25 KB Swings

D) In a 6min Windows
30 Wall Walks
20 Box Jumps
+
Max Cal Bike

E) AMRAP 6
(With Double DB)
10 Bent over Rows
10/10 Hammer Curls
10 Presses
6x7,5m Farmers Walk

F) EMOM 6 (45/15)
1) Ski
2) Plank

EMOM x 10

1) 12 kb reverse lunge
2) 8+8 kb/Db side bend

Bench press 6x4

ISABEL PROG.
8 x 20s on / 30s off:
snatch @ 60/42,5kg or (max 60% 1 rm snatch)

E75s x 12

4x3 power snatch
4x2 power snatch
4x1 power snatch

2s pause knee level

Open 26.3

2 kierrosta
12 yleisliike tangon yli
12 rinnalleveto, paino 1
12 yleisliike tangon yli
12 thrusteri, paino 1

2 kierrosta
12 yleisliike tangon yli
12 rinnalleveto, paino 2
12 yleisliike tangon yli
12 thrusteri, paino 2

2 kierrosta
12 yleisliike tangon yli
12 rinnalleveto, paino 3
12 yleisliike tangon yli
12 thrusteri, paino 3

Aikaraja: 16 min

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

2x3
70 %
80 %

+
90 % ×3+ niin monta kun hyvällä formilla tulee

4x4, nousu v2

3 rounds
10 burpee
6 HSPU
10 front squats 60kg/40kg

Time: 35min

Equipments: 3x Row, 3x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.