On the Minute x 12:
Minute 1: 40 Double Unders
Minute 2: 7 HSPU

2 rounds for time
16-20 calories of assault bike or ski erg
16-20 toes to bars
16-20 1 arm dumbbell squat snatch @ 22,5/15kg. (Alternating hands)

Aikaa vastaan:

Buy-in: 1000m soutu

, jonka jälkeen 10 kierrosta:

• 20 kahvakuularinnalleveto & työntö @AHAP
• 20 istumaannousu

Yksi kuula, vapaat kädenvaihdot. Käytä niin raskasta kuin mahdollista. Paino kommenttiin.

4x
6min ON/2min OFF

With a Partner

A) Max Cal. Assault Bike

B) Max Cal. Row

C) Max Cal. SkiErg

D) "I Go, You Go"
7 Wall Balls
10 Box Jump Overs

10-20 min of light pace biking, rowing, ski or sledge push/pull(light weight)

CONDITIONING

5 rounds, rest 1:2

Airbike 20/15cal + 10 Thruster 40/30kg + 10 Bar Facing Burpee

Rest 1:2 (rest twice the time it took you to work)

RPE 4

These are high intensity intervals. Keep a steady pace, but push yourself. Hit the thrusters and burpees unbroken.

3 rds:
10-15 OH-Double KB Straight leg Sit up
10-15 Ab twist
30-60s. Plank hold
(Rest as needed)

40 x DU
20 x DB Snatch alt.

STRENGTH

4 rounds, rest as needed:

1) 6 Bench Press
2) 5 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 30sec Banded March + 30sec Wall Sit
3) 5-10 Rower Pike-Up, Tempo 3030 (3sec down, 3sec up)

RPE 3-4