LOAD

2-3 rounds, 60-sec rest between rounds

All 4s reach into chest opening (resisted) using band – Ensuring there is tension on the band in the starting position. Keep elbow close to body throughout the movement - 12 reps, squeeze at end of the rotational range.

Teams of 3
350m run
40 Power cleans 50/35
35 Front squats 50/35
30 Stoh 50/35
350m run
30 Burpee box overs
25 Burpee over bar
20 Target burpees
350m run
50 Air squats
45 T2b
40 Hr push ups
350m run
40 cal Row
35 cal Ski
30 cal Bike

AMRAP 12:00
10 Hang Power Cleans @60/43kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
goal: 4+rounds

Banded pull through 3x30 reps , Rest 60s.

Deadlift

6 x 5 @ 75% +

Go Every 3:30

AMRAP30 (YGIG)
60/45 cal ergo
50 DDB box step over @60/50cm box & 2 x 22,5/15kg DDB
40 strict pull up

RPE 4

Skaalaaukset: DDB box step over ->paino strict pull up->reps minim 30->banded/low bar Huom! Treeni tehdään parin kanssa. Toistot saa jakaa miten haluaa. Box step overit pitää mennä minim 5 toiston seteissä ja leuat pitää mennä minim 2-3 toiston seteissä. Leuoissa tiukat standardit ja sopivat skaalaukset, jotta liikkeen laatu säilyy hyvänä.

5 Kierrosta laadukkaasti

4-8 MU/C2B/Leukaa
8 Mavea 85/65kg
400m Juoksua/Konetta

5 x 3 rep. focus on technique. go heavy if form allows

WB
SDLHP 35/25kg
Box Jump
Push Press 35/25kg
Row
* each movement is done as Tabata
* move immedeatly to next movement

Your score is the sum of lowest reps on each
movement

4-5sets:

3 muscle clean + 3 push press

easy&fast!!

Six rounds for time of:

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters