Calories on Row - Ski - Bike

3x 4min ON/1min OFF (Run 8x10m after 30/25 Cal)

3x 3min ON/1min OFF (Run 6x10m after 25/20 Cal)

3x 2min ON/1min OFF

20× 2min

1) Amrap:
10 Kevyt KK-heilautus
10 Goblet kyykky
5+5 Yhden jalan mave

2) Amrap:
8 Vuorikiipeilijä
20s Kaaripito
8+8 Yhden jalan linkkari

3) Kone

4) Kone

10 ROUNDS

• 30 sec casual pace
• 30 sec harder pace
• 30 sec all out
• 30 sec "almost rest" pace

Score is total cals

Deadlift

4 x 5

Go Every 3:00

Partner Workout

AMRAP 11

Athlete A )

Row 15/12 Calories
10 Box Jumps
5 Pull-Ups

Athlete B ) Farmers Hold KB´S 2x32kg/2x24kg

4 sets:
8 DB Bicep Curls
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets
Score: Bicep curls

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH
Shoulder press,
6 x 3 @ 95% of the heaviest set of 3 shoulder presses from 3 weeks ago.

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CONDITIONING

5 Rounds for time:
15 Dual kettlebell deadlifts, 32/24kg
15 Abrmat sit-ups
15 Dual dumbbell push press, 22,5/15kg

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)

Warm up
3 rounds
1 min row
5 banded pass through + 10 band pull aparts
8-12 hollow rocks
8-12 scap pull ups
4-6 inch worm + push up
:20-30 HS HOLD / Free Hs hold

Skill / Wod prep
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars / GHD sit ups and get 5-10 reps in

WOD1
Every min for 21 minutes (7 rounds)
min 1 - Rowing x 15/12 calories (masters 45+ 13/10 calories)
min 2 - Strict HSPU / KIP HSPU x 6-8 reps
min 3 - Kipping Toes to bars or GHD Sit ups x 8-12 reps

WOD 2
3-4 rounds
30-40m sandbag carrying on bear hug hold @35-45/55-68kg
3-4 sandbag cleans
1-2 legless/rope climb
rest 1-2 min bwn rounds

6x3 Tempo Back Squats @75% of 1RM Back Squat
- 5sec down
- Rest 2min btw sets

Maastaveto 3x80%, 2x85%, 1x90%

Bulgarian Split Squat 3x6 / jalka
-RASKAS!!

Suorinjaloin maastaveto 3x20
-jalat yhdessä
-kevyt

SitUps 3x20