Accessory
3 Rounds
Dip 6
Ring row 10
Banded Clamshell 10+10
(Hiki: 15 Cal Machine)

"Helen"

3 rounds for time:
run 400m
21 kettlebell swings (24/16kg)
12 pull-ups
Timecap: 14 mins

Extra:
Banded Bicep Curls: 100 reps AFAP.

For time:
15-10-5
Power Cleans (70/43kg)
Front Squat (70/43kg)

Timecap: 9 mins

Extra:
Banded pull through 3x50 rest 60s

4x
New start every 8th minute

Alt. A and B

A) 18-20/12-15 Cal. Echo Bike
300m Run
18-20/12-15 Cal. SkiErg
14 DB Snatches 22,5/15kg

B) 18-20/12-15 Cal. BikeErg
300m Run
18-20/12-15 Cal. Row
10 Burpees

In teams of three

row 5 km
-  switch the person rowing every minute

rest 5 min

900 m sled push
 - switch the person pushing the sled after every 40 m

tc 45 min including the rest period

Partner Amrap 30

40cal machine
30 Db hang squat clean @22,5/15kg
40 sit up
30 box jump over

For time:
45 Double KB Squat Clean Thrusters @24/16kg

Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
Rx+: @28/20kg
TIME CAP = 7:00

Extra:
Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.

Close Grip Floor Press in Bridge
Build to a heavy single in 6-7 sets. Rest 2:00

YGIG Aikaa vastaan 5 Kierrosta

12/9cal laitetta
1x Cindy

*Cindy= 5 leukaa 10 punnerrusta 15 ilmakyykkyä

22 Min AMRAP;
2 Ring MU / or 2 Rope climbs (scaled 4 c2b)
11 Deadlifts 100/70kg
5 Strict HSPU
20/15 cal Machine

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