IN TEAMS OF 2.
AMRAP x 30 MINUTES
80/60 Cal Row/Bike/Ski
60 Toes to Bar or Kip Leg Raises
40 Deadlifts@90/60kg
200m DB Farmer Carry
P1 works while P2 rests.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

EVERY 10 MIN X 4

A. 2 rounds of:
10 x T2B
10 x Push ups
12/10 cal. Row
20m ohs lunges 1 x 22,5/15kg

B. 2 rounds of:
50 DU/100 SU
30 Air squats
20 wall ball shots
10 burpees to target

● aim to have atleast 2 min rest before next set.

E3MOM x10: alternate between a & b:
a) machine @ zone 2
b) Kb flow - rest the remaining time

Single arm kb flow
5 bent over row
5 hang clean
5 front squat
5 stoh
5 hang snatch
- full flow with arm 1, then arm 2

Tarkoitus: Pyri tekemään kahvakuulaflow yhtenä kokonaisuutena, laske kuula maahan vain käsien vaihdon yhteydessä jos tarve vaatii, valitse paino niin, että tekniikka pysyy hyvänä - muuten fiiliksen mukaan. Koneella PK-tahtia (syke <70% HR-max) eli pitää pystyä puhumaan.

6 kierrosta

40 ilmakyykky
30 kahvakuula heilautus
20 istumaannousu
10 yleisliike
100m Farmari kävley yhdella kahvakuulalla

2 min tauko kierrosten välissä

BENCHMARK
For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups

scaled WOD
For time:
750-m row/1500m C2 bike
30 thrusters
15 ring rows

EMOM 20

1 Minute : 12 Wallball Shots
2 Minute : 6 - 10 Elevated Ring Rows
3 Minute : 25 Double Unders
4 Minute : 18/15 Calories Row
5 Minute : Rest

Partner wod ( You Go, I Go)
3 rounds for time
18 burpee box jump over@60/50cm
48 cal row / bike
18 kipping hspu/ sc: box hand stand push up or pike push up
48 Power Clean @ 50/35kg
Cash out :
15 Cluster@60/43kg
Timecap : 35 mins

Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3

5 squat snatches (35/52,5 kg)
20 hand-release push-ups
15-cal ergo
10 squat snatches
20 hand-release push-ups
15-cal ergo
15 squat snatches
20 hand-release push-ups
15-cal ergo

Scaled WOD
For time:
5 power snatches
10 hand-elevated push-ups
10-cal ergo
10 power snatches
10 hand-elevated push-ups
10-cal ergo
15 power snatches
10 hand-elevated push-ups
10-cal ergo

AMRAP 12

Row Calories

One Start Rowing and Other Hangin Pull-Up bar. Change every time when drop off Pull-Up Bar