8 x 1 Every 90sec

Teams of three

10min at each (rest 2min)
A) Echo Bike
B) SkiErg
C) BikeErg

Every 90sec
3-3-3
2-2-2
1-1-1

Find day’s heavy

4 kierrosta

3 min Soutu/pyörä/hiihto 20-30 kaloria
3 min Boxin yli askellus
3 min Hyppynaru

kesto 36 min.

You go I go
10min Amrap
2-2-4-4-6-6-8-8..
Hang Power Snatch
OHS
Bar Facing Burpee x6

Bar weight 60/40

10min amrap
Row distance
-change every 250m
You go I go

rest 2min

4x
New every 8th minute

A) 20/15 Cal. Row
15 Box Jump Overs
15/10 Cal. SkiErg
14 DB Snatches
10 Burpees

B) 20/15 Cal. Row
15 Box Jump Overs
15/10 Cal. Assault Bike
14 DB Snatches
10 Burpees

For time:
100 USA Swing @ 24/16kg
800 Meter Run / 750m Row
75 Overhead Squats @35/25kg
800 Meter Run / 750m Row
50 Box Jumps Overs
800 Meter Run / 750m Row

Timecap: 30min

EMOM 10
Power Clean x2
- reset on each rep
- add weight each min
- work on speed, fast elbows

Strength

Front Rack Lunges

8-8-8-8-8-8"

aim for an overall greater volume than last week