AMRAP 14, with partner

5 Push-Ups
10 Box Step-Ups 24"/20"
15/10 Calories Bike Erg

Full round, then change

Voima
E3MOM, 4 rounds
Deadlift x5
-tangolla
-nouseva paino

WOD
For time:
15-12-9:
goblet squats
Box step-ups

In 12 mins, for max reps of:
150 Double Unders
30 Toes-to-bars
100 Double Unders
20 Toes-to-bars
50 Double Unders
10 Toes-to-bars
max reps in remaining time Machine Calories

Scaling
150 Double Unders / 200 Single Unders
Toes-to-bars / Hanging leg raises to 90°
100 Double Unders / 150 Single Unders
50 Double Unders 100 Single Unders

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4+4 squat strech
4+4 plate thrusters
8 tempo plate row

Strenght
Back Squat 10+8+8+8reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x10 + 2x6reps@light to moderate&heavyish + 6-8 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

3 rounds for time / 15 min time cap
16-24 box jump/step ups
16-24 push ups / hr push ups
16-24 v-ups / tuck ups
16-24 hardened ring rows

AMRAP 15

20 Wallball Shots 20/14p
10 Deadlift 60/40kg
20 Jumps Over barbell
10 Push-Ups

Rive kääntöallemeno
4 sarjaa
-5 @40%

Thruster 6x2
– nouseva paino
– lepo 3-4min

Deadlift

1 x 3 x 70%
1 x 3 x 80%
1 x max x 90%

Rest 3-4 minutes between sets.

Back Squat

2 x 6 @ 70-75%
2 x 4 @ 78-83%
2 x 2 @ 85-88%

Go Every 3:00

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~71-75% jerks