12 x E3MOM

1. 40sec max burpee to target + 20sec max t2b
2. 20/16cal row
3. 60sec max wall ball
4. 25-30 kb swing 24/16kg

For time: I go, you go

2000m row
20 box jump
80 kbs @24/16kg
20 box jump
80 sit up
20 box jump
80 air squat
20 box jump
80 up&down

PERFORMANCE
"THIGH OF THE TIGER"
15 ROUNDS FOR TIME
2 Hang Squat Clean @70/47.5 kg
6 Box Jump Overs @61/51cm

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FITNESS

"THIGH OF THE TIGER (F)"
15 ROUNDS FOR TIME
3 Hang Power Clean @Moderate
6 Box Jump Overs

*RPE: 9

1RM työntö saksiin, nousu päivän parhaaseen.

RX
"SMALL"
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jump Step Down @60/50cm
800m Run

SCALED
"SMALL"
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jump Step Down @50cm
600m Run
RPE 8

Timecap : 35 mins

COOLDOWN
2-3 sets
30"/30" calf stretch at the rack
45" child pose
45" pancake split

PERFORMANCE
AMRAP x 15 MINUTES
90m KB Suitcase Carry 24/16 kg*
15 Russian KB Swings
20 Back Rack Alt. Lunges 52,5/35 kg

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FITNESS
AMRAP x 15 MINUTES
90m KB Suitcase Carry @light
15 Russian KB Swings
20 Back Rack Alt. Lunges @light

*45m w/ KB in Right Hand, 45m w/ KB in Left Hand.
* RPE: 7

3x3
3x2

*Nousu tekniseen maksimiin.

EMOM 5:
5 Power snatches

Rest 1 min

EMOM 5:
5 OHS

Rest 1 min

EMOM 5:
5 Squat snatches

*Choose challenging weight

For time:
75 Wallball shots 20/14lb
30 Clean and jerks 60/40kg
75 Wallball shots 20/14lb

Partner amraps 2x15min

1)
30cal c2bike
30 kbs 24/16kg
30 air squat

2)
30cal row
30 box jump
30 sit up

(5min rest between amraps)