40s. On, 20s. Off for 8min
AirBike/Row/Skierg
Burpees

AMRAP

STRENGTH

4 rounds, rest 1-2min between movements

1) 5 Back Squat
2) 6 Barbell Press
3) 5 Weighted Pull-Up

RPE 4 (2-4 reps in the tank)

3 rds:
Plank hold: 45-60s.
Ab twist: x10-15

AMRAP 15
15 Overhead Squats 42,5/30kg
12 HR Pushups
9 Knee-to-elbows

8 min AMRAP
10 ring dips
10 v-ups
10 burpees

Metcon (reps)

6 rounds:

AMRAP in 2 minutes:
200m run
ME Squat snatch on the remaining time. 70/45kg

Rest 2 minutes after each round.

Accessory:

2 x 3 min standing abs with band.
2 min rest between sets.

Metcon (reps)
AMRAP in 4 minutes of:
60 Double-unders
30 T2B
ME Medball cleans

Aikaa vastaan:

61m askelkyykkykävely käsipaino pään yläpuolella (N 15kg / M 22,5kg)
50 boksille astunta (N 15kg-50cm / M 22,5kg-60cm
50 käsilläseisontapunnerrus (tiukka)
61m käsilläkävely

Timecap 10min

5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

12 min EMOM
4 cleans + 3 front squats 80kg/55kg