6x 5min ON/2min OFF

A) Row 1000/800m
+
Max Burpee over Rower in the remaining time

B) AMRAP of
30 Double Unders
10m Single Arm Walking Lunges
20 DB Snatches
10m Single Arm Walking Lunges

C) AMRAP of
12/9 Cal SkiErg
12 Wall Balls
12 V-ups

D) AMRAP of
16 KB Swings
8/8 Curtsy Squat
8x10m Shuttle Run

E) 4 Rounds of CINDY
+
Max Cal Bike in the remaining time

F) AMRAP of
4/4 Single Arm Devils Press
8 Toes-to-bar
12 Box Jumps

5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM

20min Laadukkaasti:

5+5 Pistooli/askelkyykky
10 Pystypunnerrus tangolla, istuen
5-8 Raaka c2b (kuminauhalla tarvittaessa) tai rengassoutu
1min lepo

Basic Endurance 45 minutes

50 Single Unders
30 L-Sit Ups w/ Plate
100m Double KB Farmers Carry
20 Double KB Deadlift
50/38 Calories Any Ergo
30 Banded Glute Bridges
60 sec Wall Sit
2 Rope Climb / 2 Rope Lower

Push press 5x3x80%

Deload week

3x3 muscle snatch
3x1+1 muscle snatch + snatch balance
3x1+1 power snatch + snatch balance

Start light and add weight (not heavy)

A)
Partner Workout
For time:
10-20-30-40:
Calories Echo Bike
Wall Balls @9/6kg
Box Jumps w. Step-down @60/50cm
*100 Meter Farmer Carry after each round @32/24kg
- Goal: One person works at a time. Split all reps evenly, including Farmer Carry.

TIME CAP = 30:00
- Alternative to Bike:
14-26-38-52 Row Cals

Extra:
Prone Banded Hamstring Curl
3 x 25. Rest 60s.

"Cindy"

20 min AMRAP:
• 5 pull-ups
• 10 push-ups
• 15 squats

GHD sit ups: 3x15

Practice hand stand and/or head stand.