CORE STRENGTH

4 rounds, rest as needed

1) 10-20 Sit-ups
2) 30sec Banded core hold
3) 30sec Banded core hold
4 ) 10-20 Good morning

Metcon (time)

YGIG

4 rounds (each) for time of:

25 Deadlift 20/15 kg
25 m front rack walking lunges with plates 10/5kg
60 DU / 180 SU

TC: 20 min

OPEN 19.1

3 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

3min AMRAP
20 Speed steps
6 Kipping T2B/Leg raises
9 Down and ups(Burpee wo. push-up)
2min Rest

5 Rounds

On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row

Metcon "vähäse kaikkee"

3 rounds for time of:

5 pull-ups
10 push-ups
15 kb swings 24/16kg
20 wallballs 9/6kg

Time cap is 8 minutes

For time:

100 cal Airbike + 100 cal Row

E3MOM round of “Nate” or round of “Cindy”

RPE 4

Target<20min

Scale if needed. Badasses go E2MOM. Try to keep a steady pace through the entire workout.

Round of Nate is:

2 MU
4 HSPU
8 KBS 32/24kg

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

WOD (S):
“Filthy Fifty” (compare to 13.12)
50 box jump
50 jumping pull up
50 KBS 16/12
50 walking lunge steps
50 K2E
50 push press 20/15
50 back extension
50 wall ball
50 burpee
50 double under

Time cap: 30 min

Tabata (8 x 20s work/10s rest)
KB March