AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

C&J (Squat Clean)

12 sets, rest 60-90sec between sets:

1-6 sets: 2x C&J @74-78%, Drop and Go
6-12 sets: C&J @78-82%

Lift with good form and be fast!

5 Rounds of 30s work/30s Rest:
1a) Russian KB Swing (32/24kg)
1b) Walking Lunges
1c) Hollow Rocks
1d) Barbell Rows (60/42.5kg)
1e) Banded Pushdowns

Every 3:00 x 7 Sets:
Row/Bike/Ski/Run x 60s for Distance
Unilateral Carry x 60s (:30 per side)

*Score = total distance (or Cals on the bike)

in 2 min 20/15 cal on assaultbike, the max reps of pull ups
2 min rest
in 2 min 15/12 cal on rower, rest of the time max reps of burpees over the rower
2 min rest
in 2 min 12/9 cal on skierg, rest of the time max reps of wallball (20/14 lbs)

The result is the no. of reps done in pull ups, WB and burpees.

The workout can be completed with a partner. Other one does the work while other one rests.

1) Row/Assault/Ski/Run/DU...
2) 8 Thruster (40/30kg) + Bar over Burpee
3) rest

This is a 30min emom. First minute do something monostructural. You can change the movement on each round. On the second minute do 8 thrusters and the rest of the minute bar over burpees. Third minute is rest. Steady pace. This is not all out effort!

Snatch Drills, 2 rounds with empty barbell.

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15min EMOM:

5 sets: 2x Snatch Pull + Squat Snatch @60% of 1RM Snatch
5sets: 1x Snatch Pull + Squat Snatch @70%
5 sets: Squat Snatch @80-85%

On the first 5 minutes do 2 snatch pulls and a squat snatch on the minute. Next 5 minutes one snatch pull and squat snatch on the minute. Last 5 minutes do one squat snatch on the minute. Scale the weights if needed.

Kehä Team WOD

In teams of four. Neljän hengen tiimeissä.

AMRAP - 30 min

Team run 600 m - carrying one wall ball
100 team burpee (jakakaa toistot, kaikki voi tehdä samaan aikaan)
Team run 600 m - carrying one wall ball
100 team deadlift 70/50 kg (jakakaa toistot, tiimillä on kaksi tankoa käytössä)
Team run 600 m - carrying one wall ball
100 team power clean 50/35 kg (jakakaa toistot, tiimillä on kaksi tankoa käytössä)
Team run 600 m - carrying one wall ball
100 air team air squat (split reps)
Team run 600 m - carrying one wall ball
100 toes to bar (jakakaa toistot, tiimillä on kaksi tankoa käytössä)

Teams of 3 - 35 min cap
150 cal bike
75 power snatch (115/80)
15 rope climbs
150 cal bike
75 clean and jerks (115/80)
15 rope climbs
*scale rope climbs to 3x the pull-ups, so 15 rope climbs = 45 pullups

Video on Rope Climbing techniques:

20 Jump SQ, 20 BW SQ, 20 SQ Pulse at Parallel
20/ Jump Lunges, 20/ rev lunge, 20/ Lunge Pulses
15 tri-cep Push Ups (thumb and forefingers make a triangle), 15 wide set PU, 15 Up Down Plank

**Trainer's Choice for Con-AB-U-Lations if done early... ;)

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