PERFORMANCE
FOR TIME
100/80 Cal Row/Bike/Ski
5 Rope Climbs
75 Russian KB Swing @24/16kg
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row/Bike/Ski

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FITNESS
FOR TIME
80/60 Cal Row/Bike/Ski
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings @16/12kg
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings
2 Rope Climb / 10ea Single Arm Ring Rows
80/60 Cal Row/Bike/Ski

• RPE 7
• Video: https://vimeo.com/814523725

4 rounds for time;
5 Up-downs
15s Bike Sprint - max effort.
or 25s Row/Ski - max effort
Rest approx 90s.

• Goal: VERY HARD effort on the machine
• Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

AMRAP x 21 MINUTES
2:00 Machine or Jog
8/8 KB Suitcase Split Squat
12 Russian KB Swings
2:00 Machine or Jog
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups / Push-Ups / Incline Push-Up

• RPE 6
• Video: https://vimeo.com/888984103?share=copy

PERFORMANCE
3 ROUNDS FOR TIME
25 Power Snatch @35/25kg
50 Sit-Ups
10 Bar Muscle-Ups / Chest to Bars

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FITNESS
3 ROUNDS FOR TIME
20 Power Snatch @ light
40 Sit-Ups
10 Up-Down Pull-Ups

• RPE 8, Cap 18:00
• Video: https://vimeo.com/891382212?share=copy

Partner WOD

AMRAP 20
6 Wall Walks
12 Deadlifts 100/70kg
18 Bar Facing Burpees
24 Calories

Aikaa vastaan:

• 50 boksihyppy (N 60cm / M 75cm)
• 50 swingi (amer.)(N 24kg / M 32kg)
• 50 knees-to-elbows
• 50 wall-ball 3m (N 6kg / 9kg)
• 50 burpee

🌸🍀💛🍀🩷🌼

A) In a 5min Window
Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3 min between

B) In a 5 min window
40/30 Calories
+
AMRAP in the remaining time of
10 Wall Balls
10 Situps

3min ON / 2min Off x4

20/16cal row
12 power snatch @40/30kg
remaining time burbee over bar

For time

1K Row/Ski or 4:00 Echo Bike
10 Box Jumps Step Downs @60/50cm
60 Meter Double KB Front Rack Carry @24/16kg
10 Target burpee

750 Meter Row/Ski or 3:00 Echo Bike
15 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
15 Target burpee

500 Meter Row/Ski or 2:00 Echo Bike
20 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
20 Target burpee

250 Meter Row/Ski or 1:00 Echo Bike
25 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
25 Target burpee

• Goal: Sustainable pace, steady breathing

TIME CAP = 30:00

Extra:
Side Plank Knee to Elbow: 25 quality reps per side, split as needed