Easy 2k Row

RPE 2-3

Optional Accessory

GYMNASTIC SKILL

10min EMOM:

1) 5 High Box Jump
2) 10m Handstand Walk

RPE 3-4

Optional Accessory:

CONDITIONING

3-4 rounds, rest as needed

10 Double KBS (eyelevel) + 10 Double KB STOH + 10 KB Squat

Target: all reps unbroken

RPE 3-4

WEIGHTLIFTING

Barbell Complex:

Find heavy of the day in 20min:

2-position Hang Squat Clean (above/below knee) + 2 Jerk

RPE 4-5

GYMNASTIC CONDITIONING

3-4 rounds, rest as neeced
1) 10+10 Lunge Ball Throw
2) 10 V-Up
RPE 3

Optional Accessory

CONDITIONING
4 rounds for time:

60 DU
2 Rope Climb

RPE 4

Target <8min

Tailoring Options

DU→lower rep scheme: 60→ 40→ 25 or practice DU for 45sec each round

Rope Climb→ lower rep scheme: 2→ 1 or climb from lying to standing

EMOM x10
1) Row/Airbike/Bike 45-50sec
2) 3-5 Pull-Up, 5-10 Push-Up, 10-15 Air Squat

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5-10 Down Dog to Cobra video
3-5 Kangaroo Flow video

4x AMRAP 5

A)
12/10cal row
8 burpe over rower

B)
12 box jump
10 thruster@40/30kg
8 c2b

rest 4min between A&B

Target heavy breathing / scale weight or rep scheme if needed / haasta itseäsi ja pyri pääsemään epämukavuusalueelle

With a partner:
14 Total Rounds of: (7 each)
7 Hang Power Cleans @70/47kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Timecap: 35 mins

Dumbell "DT"
5 rounds for time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Weight : @2x22,5/15kg

Timecap: 12 mins