In Team of 2
AMRAP 9 min
10 Box Jumps Step Downs @60/50cm
10 Chest to Bar Pull-ups

*One partner completes a full round.

-Rest 2 min-

AMRAP 9 min
20 Meter Farmer Carry @2x24/16kg
10 Double KB DL

*One partner completes one round at a time.

-Rest 2 min-

AMRAP 9 min
Max Cal Row

One work, one hold front plank
Rx+: (6/4 Bar Muscle-ups for Pull-ups)

4 rounds:

400m run
30m prowler push moderate weight
10 DB bench M: 20-30kg´s / W10-20kg´s

rest 3min between rounds

kiihtyvä tahti, kelkka keskiraskas, enemmän työntämistä kuin juoksua, EI all out veto

2-3 rounds

20-60s passive hang
30+30s side planks

As many rounds as possible in 40 minutes of :

30 Dual DB Deadlift 22,5/15kg
50 Double Unders
15 Toes to Bar
30/21 Calories Bike
15 Dual DB Front Squats 22,5/15kg
50 Double Unders
15 Pistol Squats ( each leg )
30/21 Calories Row

EMOM25:
a) 6-12 + 6-12 s.a. bent over row
b) 6-12 + 6-12 alt. iso-hold db bench press
c) 6-12 + 6-12 landmine twist
d) 6-12 sandbag bearhug squat / kb goblet squat
e) rest

Työaika 30-45s / intervalli. Jos haluat tehdä isommilla raudoilla ja voimapainotteisemmin, valitse pienemmät toistomäärät, jos taas haluat ennemmin bodaillua ja hakea pumppia, valitse toistohaitarin iso pää.

2-3rounds:

40-60s D-ball hold
15 GHD hip extension
10 snatch grip press behind the neck / NOT TOO HEAVY

*lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

Teams of 2
2K Ski/5K Bike
200m Farmer Carry
2K Row

*Every 5:00 complete:
20 Toes to Bar
30 Wall Balls@9/6kg
Workout starts with the T2B and Wall Balls.
Whatever time is left after the wall balls and before the next 5:00 interval is for completing the required metres on the machine.
- TIME CAP = 35:00

Frontlever progression

2 kierrosta*

100m hölkkä
100m juoksu
100m kova juoksu
100m hölkkä tai kävely

*Kahden kiekan jälkeen 3min lepo, toista 2-4×