For time;
1k Row/Ski/2k bike/56 cal echo bike (woman 48 cal )
30 Strict Pull-ups
75 Push-ups
Timecap: 15 mins
Rx+: Start with 15m Handstand Walk

Extra credit:
Ring Rows: 3 x 12-15. Rest 60s.

90 DB Front Squats (challenging for 15 reps)
- Every break, complete 18m Sled Push. If DBs come below the shoulders or off the shoulders, Sled must be completed.

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• This is not for time, but aim to move with purpose. Big or small sleds both useable.
• Sled should go unbroken, but, like the DB sets, be challenging.

PERFORMANCE

AMRAP x 7 MINUTES
7 Power Snatches (35/25kg)
7 Overhead Squats
35 Double Unders

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FITNESS

AMRAP x 7 MINUTES
7 Power Cleans (light, unbroken)
7 Front Squats
70 Single Unders

• RPE: 9
• Video: https://vimeo.com/927719620?share=copy

EMOM 21 (AMRAP)

Minute 1 : 6-10 Push ups
Minute 2 : 12-15 Sit ups
Minute 3 : 20-25 Air Squats

Emom 10 40s välein
2x 67-70%

EMOM x 6 MINUTES
3-5 Strict Handstand Push-Ups
or
3-5 DB Deficit Push-Ups (toes/knees)
or
3-5 Incline Push-Ups

• RPE 5

Deadlift 5 RM

5 sets of
3 Touch and Go Clean & Jerks, work up to heavy sets

AMRAP16 (for quality)
2 wall walk
6-8 C2B
30 DU

RPE 3.5

Huom! Laatua vastaan. Toinen tekee kaikki kolme liikettä putkeen ja sen jälkeen vaihto. Max työaika per kierros. 1.30min. Jokainen valitsee selkeän skaalauksen, jotta homma ei mene säädöks eikä työaika veny liian pitkäks.

Skaalaukset: wall walk->reps tai kulma C2B->pull up->jumping C2B Lunge->paino

3x
2min ON/2min OFF
A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
C) 20 Box Jump Overs + Max Cal. Ski