Accessory:

For 12 minutes:
10-15 Weighted sit-ups
10-15 JM press with DB’s.

This is for quality. No rest between sets

EMOM 15
3 Touch and Go Power Snatches + 3 Bar Facing Burpee.
Work up to heavy.

In teams of two-

partners alternate rounds-

3 kierrosta:

100 Single Unders
5 Dumbbell Man-Makers

(Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press)

Toinen hyppii narut ja tekee man makerit pötköön - sitten kaveri tekee - yhteensä 3 kierrosta per ukko/akka :)

Four sets of:

EMOM 90 sek:

Dumbbell Strict Shoulder Press x 10 reps

Pull Up x 6 reps

Prone Plank Hold x 60 seconds

Merkkaa DB painot!!

AMRAP 3'
3 Power clean
6 Burpee

2' rest

AMRAP 3'
3 FS
6 Burpee

2' rest

AMRAP 3'
3 Jerk
6 Burpee

@60/40kg

5x2 power clean

uinti 400m
Pyöräily 17km
Juoksu 4km

AMRAP 17:
100 Meter Run
20 USA Swing (24/16kg)
100 Meter Run
20/15 Push-ups

Rx+: Wear a Weighted Vest

9 min AMRAP
10/7 cal bike or ski
15 kB swings
20 v ups

Rest 1-2 min

9 min AMRAP
10 each mountain climbers (total of 20)
10 box jumps
10 T2b or k290
200 m run

Rest 1-2 min

9 min AMRAP
15/12 cal row
15 wall balls
15 push ups

20min EMOM
Alt. Between a and b

A) 10-15 Burpees

B) One set Bear Complex, medium weights