3 rounds
20 kb clean and jerks 24kg/16kg alternating
5 weighted ring dips 10kg/5kg
25 DU

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs

Row 5 x 1:30 Max calories. (AMRAP)

ALL OUT!

Rest 2:00 Btw sets.

5x
New every 4th minute
12/9 Cal. On a machine
9 Bar Facing Burpees
6 Power Snatch 50/35kg

150 DUs
20 thrusters 50kg/35kg
20 weighted pull ups 10kg/5kg

CONDITIONING

3 rounds:

Row 2000m
Run 1600m

Rest 5min

RPE 3 heavy breathing, but should hold on a conversation. All rounds within 10sec.

5 rounds for quality:
10 Strict chin-ups
10 Strict ring dips
10 Russian twists w/ KB (heavy, both sides=1)

Rest as needed btw rounds.

Leuanveto proggis week 2

Strict chin-up

5-4-3-3-2

Tavoitteena saada 3 viikon jälkeen 5RM tiukkoja leukoja mahdollisimman vähällä avustuksella tai lisätä kuormaa 5RM lisäpainoleukoihin, mikäli nyt onnistuu jo 5 tiukkaa leukaa. Skaalaa omaan voimatasoon sopivaksi. Vastuskumppareissa pyri valitsemaan koko ajan kevyempää avustusta.

In teams of 2 as many rounds as possible in 40 minutes:

2000 m row
100 Air Squats
80 Sit-Ups
60 Kettlebell Swings (24/16 kg)

Share the work. One works, one rests

2 min Handstand
500m row
2 min plank hold
500m row
2 min support on rings
500m row