Metcon
3x8 min amrap / 2 min rest
this is with partner

a. Row max calories in 4 min
then max reps of wall ball in
remaining time.

b. Ski erg max calories in 4 min
then max reps of dumbbell snatches
in remaining time.

c. Assault bike for max calories in
4min . Then remaining time max reps
of burpee box jump/step overs

weighted pull up
4x5reps
-use the same weight for each set
-2 mins rest btw sets

Scaling:
negative pull up (3 reps / set)
or
floor/partner assisted (8-10 reps/set)
or
ring row (8-10/set)

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @43/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

DELOAD WEEK

Push press
4-4-3-3 @60-70% 1RM

Boksille askellus 3 x12, 2 kp sivuilla

BENCHMARK WEEK

1RM weighted pull-up

3 kierrosta

12 vasara hauiskääntö
12 T-vipunosto takaolkapäille

Partner workout

25min AMRAP
300m row
AMRAP walking lunge
300m row
AMRAP burpee
300m row
AMRAP sit-up

One starts with 300m row and the other one does meanwhile AMRAP lunges. Then they switch and continue switching row & movements for 25min.

• Tempo 4012
• Rest 2min

Good Morning 4×8