”Jerry” or similar
For time:
Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals
2k Row
Run 1600m / Stairs x 6 / Ski 1600m / Bike 110/85 Cals

-Compare to here

CONDITIONING

20min AMRAP:

2 MU (rings or bar)
4 HSPU
8 KBS @32/24

Or

20min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

Overall RPE 5 (maximum effort)

Parter workout

200 wall ball
200 sit up
100 db snatch 45/35lbs
*every 90sec both do 5 burpee

Sawo Games!

Wodeja ei tänään tarjolla. Tulkaa kannustamaan ja katsomaan kisoja.

4 rounds:

From 0:00 min to 2:00 min: 15/12 cal ski + KB swings (24/16)
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 300 m run + max push ups
From 8:00 min to 10:00 min rest

10min amrap:

• 2 muscle-up (ring tai bar)
• 4 käsilläseisontapunnerrus

Big Clean Complex (18 mins)
5 sets (=1 set is high hang squat clean, hang squat clean, full squat clean, push press, high hang squat clean, hang squat clean, full squat clean, push jerk, high hang squat clean, hang squat clean, full squat clean, split jerk.

• Add weight each set!
• Drop the bar if needed only after the Overhead movement

DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps

Warm up(0:00-10:00)
10 inchworms
10 mclimbers-2ct

10 inchworms
10 jacks

10 inchworms
10 jing jang

Mobility (10:00-15:00)
1:00 min child's pose
1:00 min pigeon

Weightlifting(20)
Back squat-week 5

Fittrain(20)
3rds
20 wallballs 16/12-challenge up 20/14
400m run
20 toe to pole-challenge up-toe to bar

Opt(12)
1600m walk/run
5x5 back ext
5x40m sprint

Finisher
30 scap push ups
30 side bends per side
30 band pull aparts
1:00 min couch stretch

3 rds
Bulgarian split squat 12/12 reps
Jumping split squat 12 reps (6/6)
rest 30 sec
Barbell row 12 reps (supinated grip)
rest 30 sec
Strict press 12 reps ( tempo)
rest 30 sec
banded lat pull down 24 reps
banded face pull 24 reps
band pull aparts 24 reps
Abmat sit up 18-22 reps
Rest 1 min