4 x e3m:
6+6 tempo* landmine meadow row @ RIR 1-2
8 DDB bench press @ RIR 1-2

-> *row: 2s eksentrinen vaihe
-> Landmine meadow row video:

3 hang power cleans (42,5/60 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Scaled WOD
4 x AMRAP 4:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups/ring rows
– Rest 2:00 between rounds.

10-9-8-7-6-5-4-3-2-1 min
Pyörä
Soutu
Hiihto

55min/laite
2h45min aktiivinen kokonais kesto

Merkkaa metrit ja kokonais kesto ylös

4 kierrosta

1.30min kp tempaus
1.30min yleisliike boksihyppy yli
1.30min laite
3min lepo

Pitkä intervalliharjoitus hyvillä palautuksilla, pidä vauhti kuitenkin hallinnassa ja kierrokset tasaisina

AMRAP 12
30 kbs
30 up&down

AMRAP 12
30 sit up
30/20 row calories

AMRAP 12
30 reverse lunge
30 ring row

Find heavy in 12min-
2rm hang clean

rest 5min between amraps

EMOM x 28

1) row
2) 10-20 Db snatch
3) bike
4) 5-10 pull up

AMRAP 36, In Teams Of Two

Other Row 1000 / Other Bike 2k
20 Power Clean 60/42,5kg ( Split as you like )
20 Synchro Bar Over Burpees
Other Row 1000 / Other Bike 2k
50 Partner Deadlift 60/42,5kg
50 Ring Rows ( Split as you like )

So 4 Min AMRAP of;
10 t2b
12 wall balls
14/12 cal Row

Rest 1 min after 4 mins and 5 repeats. Pick up where you left and post total reps.

Build up to a heavy split jerk single

Stopilla 2x nousu
V2, V1, V0

3x6 leukaa V1-V0