Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Assault Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

30 min EMOM
1. min. 30 sec assaultbike, 60 % of max watts, 30 sec rest
2. min. 12-14 toes to bar, aim to kipping, add 1 rep to the previous week's workout
3. min 30 sec rower/skierg, 60 % of max watts, 30 sec rest
4. min 14-22 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
5. min rest

In teams of 3, perform as many reps & meters as possbile in 45 minutes.

Rowing for meters
Running for meters
Double unders for reps

Tiimi saa itse päättää ketä työskentelee milläkin pisteellä ja milloin tehdään vaihto. Juoksumatkana käytetään joko 200, 400, 800 tai 1.6 km matkaa.

Tiimin tulos on yhteenlasketut metrit. Laittakaa kuitenkin lisätietona myös tuplien määrä.

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @74-78%
6-12 sets: Snatch @78-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.
1b) In between sets complete 10-15 Banded Pulldowns

For time

1000 m Row
40 Fr squats 75#
30 Push-ups
20 DL 75#
10 RMU
20 DL 75#
30 Push ups
40 Fr squats 75#
—10 Burpees After EACH movement-80 total
*Sub for your most difficult pull up variation for MUscle ups as needed; you should not be able to string 10 pull-ups unbroken, if so pick a more difficult variation for you
*Sub 2 KB as needed in place of barbell for fr squats and DL

2 Rounds,
New Interval every 4th minute

A) 21/15 Cal. Row
15 DB Snatches
9 Burpee over DB

B) 21/15 Cal. SkiErg
15/10 Cal. Row
9 Box Jump Overs

C) 21/15 Cal. Row
15 KB Swings
9 Goblet Squats

D) 21/15 Cal. Assault Bike
15 Wall Balls
9 Box Jumps

AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

4 Muscle ups
8 Front squat (60/40)
12 Burpee over bar

6 rounds, E3MOM:

2-position Hang Squat Clean (above/below the knee) + Push Jerk + Split Jerk + 30 DU

Use AHAFA weights (as heavy as form allowes). Start a new round every 3rd minute. Scale if needed.