21-15-9

push up
sit up
kbs

"OPEN 20.2"
AMRAP x 20 MINUTES
4 DB Thrusters @2x 22,5/15kg
6 Toes to Bar
24 Double Unders

Find 4RM of squat clean for the day

4 rounds for time;
500m row/ski or 1000m BikeErg
1 Rope Climb
20 Walking Lunges
30m Farmer Carry@32/16kg

Timecap : 20 mins

Weighted pull up 3x60%, 2x70%, 2x1x80%, 1x90%

3 kierrosta aikaa vastaan:

• 5 Thruster (N 50kg / M 70kg)
• 10 Burpee
• 15 Boksihyppy (N 50cm / M 60cm)
• 20 Swingi (amer.)(N 16kg / M 24kg)

Intervals 6 x 30s On/ 30s Off

1) shuttle run
2) s.a devils press
3) DU
4) plank hold

2 ROUNDS FOR TIME
100/80 Cal Row/Bike/ski
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**
Option: Wear a weight vest
**Option to Perform Strict Pull-Ups
** Heavy Ring Rows

Timecap: 35mins

Rest day - what did you do?

Viikko 4
Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 28
1) Ski or air bike x 11/9 calories (max 50s)
2) Box Jump overs x 8-12 reps (step down and u-turn)
3) Row x 12/10 cal (max 50s)
4) Burpee Pull ups x 3-5 reps

Accessory Work
3x15 Toes up RDL with barbell/ kb/db's @25-35% of 1rm deadlift
3x15/15 seated single arm db press @5-10/10-15kg
rest as needed