800m juoksu
20 raaka rinnalleveto riipusta 52/35kg
600m juoksu
15 raaka rinnalleveto riipusta 70/48kg
400m juoksu
10 raaka rinnalleveto riipusta 84/57kg

Aikaraja 20min

Team workout

AMRAP 18
Row cal
Wall ball 20/14
Sit-up

*Performed in 3 people groups.
*Alternate movements as you like. One person is working with different movement at the same time.
*Result is all the reps done in 18min.

B1) 5 min EMOM, 3 squat cleans 80kg/55kg
1 min rest
3 rounds for time
8 ring dips
8 C2B
8 burpees

Row
2 x 700m
- work:rest = 1:2
- Target pace same as previous weeks OR RPE9-10

5 Rounds For Time:
400/350 Meter Row
15 Deadlifts 85/60kg
15 Lateral Barbell Burpees

A,
EMOM 10 Mins ( try to add weight each min, start around 50% of 1rm Cl&jerk)
3 Hang Squat Clean + 1 Jerk

B,
“Jumping DT”
5 rounds for time
12 Deadlift @70/47kg
9 Hang Power Clean
6 Push jerk
50 Double under
1 min REST
Timecap : 18mins

2-4rounds:

3-10 strict pull up
8+8 suitcase deadlift

Back squat

6-6-4-4

(1-2reps in tank / +2,5-5kg)

4 kierrosta:

High Hang Power Clean x 2 + Clean x 1
Rest 2 minutes

”Vappubrunssi”

31 min

115 kaloria Soutu/Pyörä/Hiihto

Loppuaika

7 Maastaveto 45/60kg
6 Istumaannousu
5 Kyykky
4 Paholaisenpunnerrus yhellä KP:lla (raskas paino)