7:00 on the clock:
30/24 Calorie Bike/Row/Ski:
Remaining time AMRAP:
10 Deadlifts @100/70kg
10 Wall Balls @9/6kg

Rx+: 125/85kg

Extra:
Banded Alphabet: 2 x 1 each side. Rest 60s.

Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps. Comment how did it go and the number of reps on the final set.
Go back to day 3, if you couldn't finish it.!

For time 21-15-9
Burpee
kb swing 24kg/16kg
box jump 60cm/50cm

Choose the right rep scheme, according to your max reps. Last set is always max reps, but you should be able to hit at least the marked number of reps.
Comment how did it go and the number of reps on the final set.

B) 3 rounds for time
8 hang power clean
12 pistol squat (alternating)

Increasing weights in hang power clean:
M: 55/65/75
F: 35/45/55

7min amrap
1 Strict Pull Up
3 Push Up
6 Air Squat

rest 3min btw amraps

9x
New Interval every 5th minute
alt between a, b and c

A) 20/15 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
16 Box Jump Overs
16 MB Ground to Overhead

C) 20/15 Cal. Assault/Echo Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB

Missä onnistuit tänään? Missä liikkeessä olet kehittynyt? Missä olet hyvä? Kerro meille kaikille🤗😇

YGIG Aikaa vastaan 10 kierrosta:

10 Kaloria
5 Mavea (55-60%)

-Yksi kierros on kun molemmat ovat tehneet.

TC: 25min

4 rounds of;
20 Heavy Russian Swing
10s Bike Sprint or 20s Row/Ski
Rest Approx 90s.

• Goal: HARD effort!! Final week of these.