EMOM 40 (5 rounds):
15/12cal Row
15 T2B
15/12cal Ski
15 KBS 24/16kg (US)
15/12cal AB
15 Push-ups
150m Run
15 Air Squats

Kyykky 3x5x67,5%

Band-pull-aparts 5x20

Penkki 6x5x67,5%

Leuanveto, vastaote 5x max.toistot (mentävä väh. 8 kpl. 1.sarjassa

TAI

Kehonpainosoutu 5x max.toistot (ideaalitoistomäärä 8-15)

AMRAP 6:
60 Deadlifts 50/35kg
Max Calorie Ergo

Directly Into..

AMRAP 6:
45 Hang Power Cleans 50/35kg
Max Calorie Ergo

Directly Into..

AMRAP 6:
30 Shoulder to Overhead 50/35kg
Max Calorie Ergo

*Score = Sum total of calories on the bike

Power Clean
Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
– Sets of 4,3,2,2,2,2
– These are not Touch N’ Go, reset between reps
– 1RM tested on 3/18

Split Jerk
Build to a heavy 2 over 6 sets
Sets of 4,3,2,2,2,2
Option: 6 x 3 practicing technique

AMRAP 4:00
wall ball @9/6kg
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups

Rx+: Strict Handstand Push-ups for push-ups
Can complete in any order!

A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

1) deadlift 4x3x80%
2) straight leg deadlift 4x5x40% of deadlift 1RM

In Teams of Three 25 min AMRAP

• A) 80m farmers walk, B) row for meters, C) rest
• Change Positions After Every Farmers Walk, Your Score Is The Distance Rowed

5x3 Tempo Deadlift
- TnG
- Regular pull off the ground, 5sec. negative.
- Rest 2min btw sets