AMRAP 20:00 with a partner - ascending reps:
3 Deadlifts @100/70kg
3 Burpee T2b
200 Meter row
6 Deadlifts
6 Burpee T2b
200 Meter row
9 Deadlifts
9 Burpee T2b
200 Meter row
And so...
*One person works - split as desired.

5x 3 strict pull up + 8 pendeley row (@50%) 1/6

Perform the movements as super sets.

Rest 2 min between sets.

Use rubber band in pull up if necessary.

TABATA
Hollow Hold
Arch Hold

Push-Up Pyramid YGIG
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
(10-1-10)

•

18min METCON:

3min AMRAP
Buy in: 60 Double Under
15 Deadlift 80/50kg
15 Bar Facing Burbee

3min Rest

3min AMRAP
Buy in: 60 Double Under
10 Deadlift 100/70kg
10 Bar Facing Burbee

3min Rest

3min AMRAP
Buy in: 60 Double Under
5 Deadlift 120/90kg
5 Bar Facing Burbee

3min Rest

8 x alkavalla 90s

1. 10 rinnalleveto pallolla
2. 15-20 seinäpallo

3 rounds triset!
Single Leg RDL + Reverse Lunge x 6 each. Rest 30s
DB Plank Pull Through x 10 each. Rest 30s
Tibia Raise x 20. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rounds

10-20sec pull up halfway hold
Rest 60sec
8-12 pike box hspu
Rest 60sec

EMOM 8
8-12 alt. Pistol squats + 10sec hollow hold
- max work time 50sec

4 x 20m + 20m single arm heavy OH carry

5 sets
18/15 cal row
10-14 toes to bar
10 DB squat snatch 22,5/15

Work / rest 1:1
Alternate full rounds with partner

"Annie"
50-40-30-20-10
Sit up
Double Under
Timecap : 12 min

Compare: 2022.02.22

Extra:
Banded abs x 50 reps , 3 rounds
rest 60s

Warm-up:
3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

---

A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 70%

---

B) Hang snatch cycling

Build up to a moderate/heavy weight in a set of 6 low hang power snatches.
Perform the sets “floating” or “unbroken”. No stopping at hips.
5-7 sets and rest about 2:00 minutes between sets.

---

C) Bonus:

Core:
3x
12 V-ups
10+10 Side plank hip touches
30 Cyclist crunches

Extra:
4 x 12 Barbell bicep curls
4 x 12 Close grip bench press

3 Rounds of:
6 Glute-ham raise
7 Hip extensions
8 Back extensions

3 rounds
3 tempo overhead squat (2211) @50-60% 1RM
8-10 tempo sumo deadlift (3111)
(moderate weight)
2min rest