AMRAP 10-12

45s machine/ or shuttle run
10 barbell row
10 barbell press
10 barbell good morning
5 box jump

EMOM 30:
Min 1-5: Hang Power Snatch + Pull up (kipping/jumping)
Min 6: REST
Min 7- 11: Front Squat + Box Jump
Min 12: REST
Min 13- 17: Hang Power Clean + T2B
Min 18: REST
Min 19-23: OHS + bar over burbee
Min 24: REST
Min 25-29: Push Press + Back Squat

Valitse toistot jokaiselle liikkeelle 3-5, sen mukaan, että taukoa jää 20-30s jokaiselle minuutille!
-> Sykkeet pk2-vk1
-> Paino niin, että jäisi noin 30s lepoa joka krs.
-> noin 15-20kg/25-30kg

Every 5 mins for 15 mins do:
18/14 Machine Calories
14 Box Jump Overs, 60/50cm
10 Deadlifts, 100/70 kg

Remaining time is rest!

-10 HS-steps against the wall

Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel

Wall balls, “good rep” practice

10-9-8-…-1 Wall balls* @ 30/20lbs

• Each time you finish a set, do one, 7.62m out + back
• Each time you get a no-rep (not hitting target or not going low enough), start the set from the beginning (including a shuttle run before you start). All sets need to be done unbroken. I ntent. 1) Improve your regular wall balls by using a heavier ball (so we can keep the volume down a bit while providing a challenge), 2) stay focused (w/ no-rep penalty), 3) Prepare you for online qualifiers (be critical of your own movement and keep a high standard).

EMOM 15 (0:40 work / 0:20 rest)

1) Big set Bar muscle-ups
2) Handstand walks in 7.62m segments
3) BikeErg @ easy

Intent. Big sets on the muscle-ups and HSW, recovery on the bike
Bike pace. You can bike faster to challenge yourself, but the main focus should be the muscle-ups, and HSW = only bike as fast as still allows you to go back to bar and do another big set
Big set = As Many As Possible in the work window while leaving still at least 1 rep in the tank ( = not to failure)

Movement options.

Bar muscle-ups → jumping bar muscle-ups with hip snaps
Handstand walk → Wall walks

1-2-3-…-10

Hang squat snatches @ 35-40%1RM

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).
* All sets must be done unbroken.
** Rest as needed between sets..
*** IF you miss a lift OR have to take a step to correct your position you must repeat that set from the beginning ( = we are looking for EXCELLENT repetitions).

Flow. 1 hang squat snatch, rest as needed, 2 hang squat snatches, rest as needed, until you complete a set of 10 hang squat snatches (all unbroken and without mistakes).

Empty barbell for QUALITY

3 Snatch grip push presses behind the neck
3 Hang muscle snatches
3 Overhead squats (controlled tempo)
3 Hang power snatches
3 Snatch balances
3 Hang squat snatches

Focus on solid positions, balance and timing on each movement

AMRAP 10

30 Reverse Lunges w/ DUAL DB´S 22,5/15kg
10 Burpees over DB
0:30 Plank Hold