AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Rowing
EMOM for 20 minutes of:
ODD: 20/15 calories row
EVEN: Rest

Yksi happi per veto. Tavoite olisi saada kalorit täyteen 45 sekuntiin +/- 5s jokaisella minuutilla. Skaalaa kaloreiden määrää tarpeen mukaan siten, että tämä onnistuu.

AMRAP 28, with partner

100 cal. row
50 TTB
100 cal. row
50 pull ups
100 cal. row
50 deadlift 100/70kg
100 cal. row
50 push ups

Split row and reps as desired

(Open 2019 athletes recovery ski/row/swim 30 minutes + rolling, strecthing)

3-6-9-12-15-18…
HSPU
C2B
40 x DU

10min EMOM
Clean + 2 Jerks
Work up to heavy

10 min AMRAP:

• 3 tempaus riipusta (kyykkyyn)(N 35kg / M 50kg)
• 6 bar-over-burpee
• 9 wall-ball (N 6kg / M 9kg)

Wall-ball tehtävä UNBROKEN.

9-12-15-18...
Row / Air bike
Overhead Squats (42.5/30)
T2B

Midbody work 2 rounds
15-20reps/side of banded trunk twist

15+15 sledge hammering or 10-15 ab wheel roll outs
rest 2 min and repeat

AMRAP 20:19
29 OH-Lunges (plate: 20/15kg)
29 Ground To Overhead (plate: 20/15kg)

• Every 2min.: Do 10 Burpees to plate (Last set burpees start 18:00)

3 rounds, rest as needed:

1) 10 Back Squat
2) 10-20 Parallette Push-Up
3)10 Pendley Row

RPE 4