5 x Superset of:
10 Double DB bend over row
10 Ring dips
Rest 2min

AMRAP 16, with partner.

18 KB swing 24/16kg
16 Wallball Shots 9/6kg
14 T2B

IGOYGO

(Open 2019 athletes recovery ski/row/swim 30 minutes + rolling, strecthing)

2-3 rounds
10 snow angels with 1,25kg plates
10-20 hollow rocks
rest 2 min

6x
3min ON/3min OFF

A) AMRAP of:
10/7 Cal. Assault Bike
10 Wall Balls

B) AMRAP of:
10/7 Cal. SkiErg
5 Burpee Box Jump Overs

C) Row 500/400m
+
ME of Double Unders

Maastaveto 3x7xmax8

Pystypunnerrus TAI Vinopenkki 5x6-12

Etukyykky 3x6

Push Press : 6 x 3 @75% every 60s.

1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest.

Every 2 min for 6,8,10 minutes (3-5 rounds)
20 m front racked lunge walking with medium weights. (DB/KB's or barbell)
So pick weights that make you feel that you are able to go through 20m again in short time.

A) 2x2min ON/2min OFF
SkiErg

B) AMRAP 8
”I Go, You Go”
12/10 Cal. Row
5 Burpee over Rower

C) 2x2min ON/2min OFF
Assault Bike

D) AMRAP 8
”I Go 10 - You Go 10”
Total of
100 Wall Balls
100 Box Jump Overs
+
Plank Hold in the remaining time

In teams of 2:
alternating each movement,
complete 12 rounds for time of:

10 Overhead Squats (30/50 kg)
10 Burpee Box Step-Overs (50/60 cm)
10 Bent Over Rows (30/50 kg)

Valakyykyn tilalle voi vaihtaa esim front rack lunges tai tehdä kepillä.

Toinen siis tekee OHS - kaveri tekee Burpee överit, toinen Rows jne..