AMRAP 30

I go, you go with partner
80cal row
60 wallball
40 Db snatch@22,5/15kg

6rounds:

30s On / 30s off

1) row
2) DU
3) kbs
4) plank hold

EMOM16
1. 45s ergo @easy pace
2. 1-2 sets of C2B/pull up (target 6-12)
3. 8-15 narrow grip push up (2-0-X-0)
4. Rest

RPE 3-3.5

Skaalaukset: pull up->strict banded pull up (target 6-8 reps) narrow grip push up->kulmaa säätämällä

YGIG 7min AMRAP

9/7 cal
7 Kp/Kk thrusteria

Every 2min x 6
1. 8/8 heels elevated split squat V.2-3
2. 8/8 pallof press V.2-3
3. 10-12 banded KB swing (jokainen toisto terävästi)

A) On the minute for 4min
2 jerk balance
Light / technique weight

B) Every 2min for 3 rounds: 3 split jerk @60-70% 1RM
Every 2min for 3 rounds: 2 split jerk @70-80% 1RM
Every 2min for 3 rounds: 1 split jerk @80-90% 1RM

C) 3 rounds for quality
15+15m KB/DB suitcase carry
6-8 prone swimmer (weighted)

5 Rounds, Alternate Seated Dumbbell Press & Chin-Ups

12 DB Shoulder Press ( Change OH )
3 Strict Chin-Ups ( Weighted )

Go Every 2:00

For Time :

21 Calories Row
21 Calories Bike
15 Calories Row
15 Calories Bike
9 Calories Row
9 Calories Bike

• Athlete A perform 21 cal. row & 21 cal. bike, after that athlete B perform 21 Cal Row & 21 cal. bike...etc

TimeCap 15

2 kierrosta aikaa vastaan YGIG

1km soutu tai hiihto tai 2km pyörä
20 Mavea 80/60kg

TC: 20min

EMOM6 3-6 strict HSPU V.1-2

Huom! Älä skaalaa liikelaajuutta!

Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.