Time: 36min

Equipments: 3x Row, 3x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn

Build heavy 3
Bench Press
in 20min

RX:
AMRAP20:
5+5 kb suitcase DL
5+5 kb hang C&J
10 pull up/jumping kipping pull up
200m run

Rx: 24/16kg, advanced: 32/24kg

EASY:
AMRAP20:
5+5 kb suitcase DL
5+5 kb hang C&J
5-10 pull up/jumping kipping pull up
200m run
- rest 60-90s between rounds

tarkoituksena suorittaa tasaista vauhtia 20min niin ettet hyydy missään kohtaa treeniä. Älä aloita liian kovaa, tarkoitus ei ole viedä sykkeitä maksimialueelle. RPE 8

4x4x65-75% Hang Power Snatch

A)
Front Rack Lunge 10reps , (5/5)
Build up to a heavy set!

Then
Back Rack Lunge 10reps , (5/5)
Build up to a heavy set!

B)
21-15-9 reps, for time of:
Hang Power Clean, 43/30 kg
Alternating Front Rack Lunge, 43/30 kg (total reps)
Push Press, 43/30 kg

Timecap : 12 mins

Voima te + Vala
4sarjaa
-3+3

30min amrap
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

4 sets of 8 Back Squats
Set 1: @62%
Set 2: @67%
Set 3: @71%
Set 4: @76%
- Rest as needed btw sets

A)
Build up to workout weight then:

Every 2 mins for 10 mins, alternating between:
3 Strict Press, 80% 1RM
3 Strict Pull-ups (weighted) , 2 negatives / 8-10 tempo ring row (3" tempo down)

B)
As many reps as possible in 7 mins of:
2 Clean & Jerks, 60/43 kg
1 Burpee Pull-up or target burpee
4 Clean & Jerks, 60/43 kg
2 Burpee Pull-ups
6 Clean & Jerks, 60/43 kg
3 Burpee Pull-ups
...

C)
3 sets of 21s bicep curl
7 bottom half ROM
7 top half
7 full curls

Rest 60s

For time :

Run 400m / Row 500m
20 Ring Row
Run 400m / Row 500m
30 Push-Ups
Run 400m / Row 500m
40 Air Squats

TC 12