Row progression
2k As fast as possible then 12 min PK1

2-3 Henkilön tiimissä

20min AMRAP

Koneella kalorit

EMOM 15
10-15 WallBall
30 sec Hollow Rocks/ Tuck Rocks
10-15 Hand Release Push ups

Rest 3min

EMOM 15
1-3 Wall Walk
5-10 Pull-ups / Ring Row
5+5 Single KB/ DB Thrusters

24min EMOM
1.min Row 8-15cal
2.min Bike 7-14cal
3.min Ski 6-13cal
4.min rest

Push press 3x1x90%

Strength

1RM Bench Press

then:

4 x 8 JM Press

WOD

In teams of 3 or 4 complete the following:

50 HSPUs
50 double unders
50 STOH 60/40kg
50 double unders
50 pullups
50 double unders
40 HSPUs
50 double unders
40 STOH 60/40kg
50 double unders
40 pullups
50 double unders
30 HSPUs
50 double unders
30 STOH 60/40kg
50 double unders
30 pullups
50 double unders

4 rounds
8 box jump overs
1 rope climb
10 DB snatches, alternating 22,5kg/15kg
20 air squats

Every 2 mins for 14 mins (7 sets)
Power Clean 3-3-3-3-2-2-2
- Start at 65% 1RM and build over the 7 sets.

AMRAP40, ”Fast 4 Quality”

1 round
400 m run / 20 cal row / ski
40 box jump (divide with pair)
40 burpee
40 alt. db snatch
200 m run / 10 cal row / ski
40 HSPU
40 db OH lunges, alternating
40 KBS
400 m run / 20 cal row / ski

Rest 1 min between rounds