For time:

9-15-21

American swings
Burpee

L1: 28/20kg
L2: 32/24kg

rest 3 min

21-15-9

Cal Ski
box jumps

rest 3 min

3 rds
500 m row
22 hang DB snatch ( 11/puoli putkeen ja sen jälkeen toinen puoli)

L1: 22,5 / 15kg
L2: 25 / 17.5kg

TC: 30 min

20min amrap:

• 1 maastaveto (N 125kg / M 180kg)
• 2 ring muscle-up
• 3 rinnalleveto (kyykkyyn)(N 70kg / M 100kg)
• 4 käsilläseisontapunnerrus
• 5 swingi (amer.)(N 24kg / M 32kg)

Skaalaus: tankoliikkeet @80% maksimista

3 rounds

30 Push Press 35/25kg
30 Step Back Lunge Steps (Front Rack)

rest 3:00

3 rounds

24 Push Press 42,5/30kg
24 Step Back Lunge Steps

rest 3:00

3 rounds

18 Push Press 50/35kg
18 Step Back Lunge Steps

(each “3 Rounds” have a 7min timecap)

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)