In 4 mins, for max reps of:
25/20 Row Calories
25 American Kettlebell Swings, 24/16 kg
max reps in remaining time kipping Pull-ups
Rest 4 mins
-- then --
In 4 mins, for max reps of:
20 kipping Pull-ups
25/20 Row Calories
max reps in remaining time American Kettlebell Swings, 24/16 kg
Rest 4 mins
-- then --
In 4 mins, for max reps of:
25 American Kettlebell Swings, 24/16 kg
20 kipping Pull-ups
max reps in remaining time Row Calories

Scaling : jumping pull up, ring row

Voima te+Vala
3sarjaa
-3+3

4 kierrosta

2min - 20/16cal laite + max toistot kp tempaus riipusta
2min - lepo

Back Squat, 3 waves ( 3 rounds )

5@70%
3@75%
2@80%

Go every 2:30

WU: EMOM8: (40s on / 20s off:)
1) row/ski
2) scap. ring row + ring row alt.
3) lying miniband chest press
4) kang squat
-> miniband press:

AMRAP 12 mins
12/9 Machine Calories
8 Bar Facing Burpees
4 Squat Snatches, 50/35 kg "OR" 4 Squat Cleans @60/43kg

Goal: 4+ rounds

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2 sets
6-8 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2X11) (R/L)
rest 1.5 min
6-8 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1-2 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
2-4-6-8 reps of
strict knees to elbows
renegade rows with rx dumbbells
perform 8/10 cal assault bike or 10/13 cal bike erg/row erg at moderate/fast pace after each set

Back Squat

6 x 3 @ 75 - 85%

Go Every 3:00

A) On the minute for 8min
1. 2-4 ring muscle-up
2. 10-12 hollow rock + arch rock

B) For time with partner
100 box jump (+ ring support hold)
100 wall ball 20/14 (+ bar hang)

Other athlete has to be on hold/hang while doing reps in box jump & wall balls. Switch how you like with partner and accumulate reps.

Tempaus-veto+Tempaus riipusta polven alta
3 sarjaa
-2+2
2 sarjaa
-1+1