@60, 70, 80%
- no tng lifts

2 hengen ryhmissä. Milemmat suorittavat saman toistomäärän. Toistoja ei saa jakaa puoliksi.

5 rounds
10 kb swings 32/24
10 push-ups
10 synchro burpees

4 rounds
150m row
10 HSPU
20 abmat sit-ups

3 rounds
10 thrusters 42,5/30
10 pull-ups
10 power cleans

2 rounds
10 alt. DB snatches 22,5/15
10 alt. DB thrusters
10 alt. DB C&J

1 round
4 lap run outside

2x
2min ON/2min OFF

A) Row
B) SkiErg
C) Echo Bike
D) BikeErg

3 kierrosta bodausta kuminauhalla

20 ojentajapunnerrus
20 vasarakääntö
20 pystysoutu
1min lepo

EMOM 10:00
ODD Minutes: 6-10 x Strict HSPU
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

On the Minute x 8:
2 Pausing Front Squats

Taneli 30 🥳

AMRAP 30 with a Partner

Hunting Cals as long as your Partner runs 300m

Switch every 10th minute between Ski-Row-Bike

5 RFT
400m Run w. medball
20 Russian twists
10 Medball push-ups (hands on medball)

6x
2,5min ON/2,5min OFF

Run 300m
+
Max Cal. In the remaining time of

A) Row
B) SkiErg
C) Assault Bike

EMOM 20:
ODD MINUTES: Handstand Skill (Hold, wall climb, HSPU, Walk)
EVEN MINUTES: Wall Sit :30