EMOM x 10

5x 1 power clean+2 hang power clean
5x 1 power clean+1 hang power clean

for time:

21-15-9
hang power snatch@40/30kg
box jump over

EMOM x 10

5x2 hang power snatch
5x1 hang power snatch

2x3
72 %
82%

×
92% × 3+ niin monta kun hyvällä formilla tulee

In Teams Of Three : ( AMRAP 45 )

15 Minutes Calories For Air Bike
15 Minutes Calories For Bike Erg
15 Minute Calories For Row

One Athlete working 15 minutes sama machine at time

800-m run (ulkona)
80 pull-ups
80 deadlifts (40/60 kg)
800-m run
– Partition the pull-up and deadlift reps any way.

Scaled WOD
4 rounds for time:
240-m run (sisällä)
20 jumping pull-ups
20 deadlifts

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

A) AMRAP of:
12 DB Hang Clean & Jerk 22,5/15kg
10 Toes-to-bar

B) Max Calories

6 min for quality
12-20 plate russian twist
6-8/leg copenhagen plank lifts
15-30s ring support hold

*copenhagen leg lift: nilkka penkillä->sääri penkillä->polvi penkillä.

copenhagen plank lifts:

In Pair for 45min - do as many workouts as possible.

1.
G.I. Jane
100 Burpee Pull-ups

2.
4K Bike Erg

3.
5 varv:
20 Toes-to-bar
30 Ground to Overhead (25/20 kg plate)

4.
10 varv “I go – You go”:
1 Sandbag over shoulder
3 Burpee over sandbag
5 Sandbag squats

5.
80-60-40-20:
Double unders
Situps

6.
100 cal SkiErg

7.
5 varv:
20 Wall balls
20 Box jumps
20 KB swings

8.
20 varv “I go – You go”:
3 Pullups
6 Pushups
9 Squats

9.
1K Row
800 m Run
1K Row

10.
100 m Farmers carry
80 m Walking lunges
60 Partner situps
40 Partner pushups
20 Burpee over partner

11.
30-20-10:
DB snatches
Goblet squats

12.
100 cal Echo bike

Raaka te +Te riip yp
6sarjaa
-1+2