In teams of 4:
100 cal Row + 100 cal bike (rotate as needed ygig) 1 rower and 1 bike 2 athletes working
100 GTOH sync 15/15/10/10 kg plates (overhead together and all working)
100 Plate sync squats
20 rope climbs (ygig)
100 cal Row + 100 cal bike

TC 30 Mins

10min AMRAP

10 wall balls
10 box jumps

2min REST

10min AMRAP

20 cal row
20 thrusters @ 30/20kg

2min REST

10min AMRAP

30 sit ups
30 back extensions

EMOM x10:
Back squat x3 (75-85%)

AMRAP 8:
15 GHD sit-ups
:30 plank hold

5 rounds for time
10-8-6-4-2 reps of
Power snatches 60/42,5kg (60-65%)
Overhead squats

30min for Q:
90s ergo @70-75% effort
16 alt. box step up
8-10 strict knee raises
12 alt. gorilla row

Rest 90s between rounds. Rpe 2.5-3 Kevyt valmistava treeni ennen oly/voimaliikkeiden testipäiviä. Pidä vauhti ja painot maltillisina huomioiden rpe.

"Fight Gone Bad" with 5 rounds

Wall-ball
Sumo deadlift high-pull (35/25kg),
Box Jump 60/50cm,
Push-press (35/25kg),
Row (Calories)

Minuutti töitä jokaisella pisteellä, ilman taukoja. Kierroksen jälkeen minuutin lepo ja aloitus alusta. Yhteensä viisi kierrosta. Tulos on kaikkien toistojen yhteenlaskettu määrä.

15 toes-to-bars
10 burpees
12/15-cal Ergo
– Rest 2:00 between AMRAPs.
– Pick up where you left off.

Scaled WOD
4 x AMRAP 3:
10 hanging leg raises
5 burpees
9-cal Echo bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.

Front squat 10x1

• Monkey Bar
• Depth jump / Box Jump
• Agility Ladder
• Tuck Jump Over Vertical Plates
• Kneeling Jump / Kneeling Box Jump