With a running clock with a partner:
0:00 - 15:00
5:00 AMRAP - Calorie Bike or Row or Ski or Stairs
5:00 AMRAP - Wall balls @20/14lbs
5:00 AMRAP - Calorie Bike or Row or Ski or Stairs

18:00 - 28:00
5:00 AMRAP - Curtis Ps @60/42.5kg
5:00 AMRAP - Power Clean + S2OH @60/42.5kg

• One person works at a time - split however desired. Score = total reps
• Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Strength

build upto a heavy complex:

2 snatch high pull + 1 hang snatch

WOD

In teams of 3:

200m row
10 deadlift

AMRAP 20min

Vielä mennään 6 viikkoa jotakuinkin samalla kaavalla :) Alkaa reidet turpoomaan!

Takakyykky stopilla, raskas ykkönen. + 1x5@60% raskaimmasta

"Jerk Balace" 1x3@45%, 1x3@50%, 2x3@55%

VAPU 5RM

Takakyykkyhyppy (syvästä) 3x3@25%

Jalannostot 3 x max

6 Rounds
1min 45s on / 15s off
1. Row
2. Bike
3. Jog / walk
4. Ski

Easy pace

3 sets of:
Decline DB Bench Press x 10/10/8 reps @ 3010
(Laita pään puolelle penkin alle pieni koroke!)
Rest 90 seconds
Single Hand DB Bent Over Rows x 10/ reps (/hand) @3010
Rest 90 seconds

Technique 15-20min

Double-Unders

Emom24

1. 5-10 Toes to Bar/ Knees/ Legs Up
2. 6-12 Hollow Rocks
3. 10-30 Double Unders
4. Rest

"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

AMRAP 5min:
Handstand walk (5m)

Scaled:
Handstand + steps on the plate

(Rest 2min...)

AMRAP 5min:
Ring Muscle ups

Scaled:
C2B/Pull up + Push up

strength

Every 3 min for 5 rounds

1 segment pull + 1 segment clean

• 5 weighted dips

WOD

30 sec snatch left
30 sec snatch right
30 sec clean right
30 sec clean left
60 sec 2 handed swing
60 seconds rest or active recovery

3 rounds

Partner workout
EOM 16 minute
Ring push up 8 - 16 (odd)
Pull up 8 - 16 (even)