CONDITIONING

12min AMRAP:

Airbike 30/20cal
12 HSPU
24 GHD Sit-Up

RPE 3-4

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (40/30)
30 Toes to Bar
30 Thrusters (40/30)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (50/35)
30 Toes to Bar
30 Thrusters (50/35)

150/100 Calorie Assault Bike/Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (60/40)
30 Toes to Bar
30 Thrusters (60/40)

tight form. hands by chest. Elbows in. Abs and butt tight.

6x
30sec ON / 90sec OFF
Barbell OH hold 60/40kg
- Barbell from ground
Focus on:
Hips under, tight body
Active shoulders: Press hard, shoulders to ears

5 Rounds
3 Power cleans 100/70
9 Press up
12 Air squat

EMOM 15 minutes (5 rounds):

Minute 1 – 30s. Handstand Holds
Minute 2 – 12 V-Ups
Minute 3 – 20 Slams

Rapukävely 6 kierrosta (3 etuperin / 3 takaperin)
Penkki 2x8x71%
Ylileveä Penkki 1xmax toistot (vähennä noin 15kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa

3x
3 Intervals, new every 3rd minute

A) 300/250m Row
7 Double DB Hang Snatch

B) 20/15 Cal. Assault Bike

C) 20/15 Cal. SkiErg
5 Burpee Box Jump Overs

24Min EMOM
MIN1: Wall balls
MIN2: burpees
MIN3: box overs
MIN4: db sntatch

*pick the number of reps on each exercise. Focus on breathing and finding YOUR pace.

3 sets of:
DB Single Handed Standing Shoulder Press x 15 reps (/hand) @ 2010
Rest 90 seconds
Sitting Banded Pull 75° x 15 reps @3010
Rest 90 seconds
Merkkaa shoulder press.