EMOM x 12:00
Minute 1: 30s Max Double KB Cleans @24/16
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups

Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
RX+: @28/20kg, Strict Handstand Push-ups

Extra:
Banded Pull-aparts: Max Reps in 2:00

Open 13.1

For time:
40 burpees
30 snatches 35/20 (30-40%)
30 burpees
30 snatches 60/35 (50-60%)
20 burpees
30 snatches 75/45 (65-75%)
10 burpees
As many snatches as possible 95/55 (85-95%)

Starts with light weight, last weight is close to maximum

Time cap: 17min

1A) T2B power, Stirict T2B 5x5
1B) T2B tech kipping feet raise 5x15

12min

20 venäläinen kahvakuulaswingi
10 maljakyykky kkn kanssa
10-20 istumaannousu

200m row
8 DB hang squat clean @2x17,5
16 pushups on DB

A)
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans @60/42.5
50 Meter Farmer Carry @32/24kg

Rest 2:00

AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry

Rest 2:00

AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry

One person completes a full round at a time
Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
Rx+: @70/50

B)
Prone Banded Hamstring Curl 4 x 25. Rest 60s.

Kehonhuolto

”Chelsea”

Every minute for 30min
5 Pull-up
10 Push-up
15 Air squat

Skaalaus: toistoilla esim 3-6-9

Deload week

Easy aerobic conditioning
30min AMRAP
Person 1:
2 wall walk
6 strict toes to bar / knees to chest
8 body row / ring row
Person 2:
AMRAP shuttle run

3 rounds for quality
20 Cal Row/Bike/Ski
15 Wall Ball
10 Hand Release Push-Up or Weighted Push-Up
Rest 1:00

Timecap:13 mins
Push-ups UB or 2 sets. Scale accordingly.

Extra:
Banded Overhead Triceps
100 Reps AFAP.