5min Row/Airbike/Ski…

Then 3 rounds:
10 Banded Good Morning video
10+10 Steps Banded Lateral Walk video
10 Banded Pull-Apart video
10 Burpee

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Thoracic Flow video + 5-10 Banded Muscle-Up Transitions video

Takomotor Intervals

5 min work x 4, alternating A and B (both 2x)
rest 2 min between

A.)
40 DU
20/16 cal bike
20 WB shots

B.)
40 DU
20/16 cal Ski erg
10 burpees

-näissä tavoite päästä 2 + kierrosta jokaisessa ja mahdollisimman tasainen vauhti koko ajan.

AMRAP 12min, YGIG
12 Thrusters 43/30kg
16 Wall Balls 9/6kg
20 Toes to Bars

Buy in: 40/30cal Airbike
Then:
40 Pull-ups
40 Push-ups
40 KB-Swings 24/20kg
40 Deadlift 40/30

Cash out: 40 Double unders

100 cal Air Bike
30 kb swings 24kg/16kg
900m run

4 x 8 rep, 1,5 min rest

4 sets of
8-10 Ring Rows

*use heaviest possible position. Slow and strict! Rest aboiut 90sec between sets.

50 DUs
50 cal row
50 DUs
50 cal Air bike
50 DUs

Metcon:
AMRAP 20
10 wall ball 9/6
15 KBS 24/16
20 air squat
25 abmat sit up

OR

EMOM 20:
1: 10 wall ball 9/6
2: 15 KBS 24/16
3: 20 air squat
4: 25 abmat sit up
5: rest

For time
21 Thrusters 40/30kg
21 Pullups
50 Double Unders

15 Thrusters 50/35kg
15 C2B Pullups
50 Double Unders

9 Thrusters 60/40kg
9 Bar Muscle-Ups
50 Double Unders