For time:
10 DB Thrusters 20/15kg
1-2-3-4-5-6-7-8-9-10 Bicep curls 20/15kg (2=1)

Jokaisen liikeparin jälkeen aina 4 Burpees over DB. Eli, 10 thrusteria + 1 hauis kääntö molemmilla käsillä, jonka jälkeen 4 burpeeta painon yli. 10+2 molemmilla käsillä ja 4 burpeeta, 10+3 ja 4 burpeeta, jne.
Thrusterissa vaihda kättä aina 5 toiston jälkeen (5+5).

E2MOM 20min
5 Burpee Push-Up
10 Swing (kb, db, backpack)
15 Air Squat

Warm Up

2 Rounds
5 Push-Up down dog
8 Active Spiderman alt
8 Active Samson alt

Tämän päivän mobbailut, välineenä jonkinlainen pallo. Käydään läpi jalkapohjat, alaselkä sekä kiertäjäkalvosimet. 👌 Jos on aikaa niin voit tehdä pidemmänkin setin.

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3 sets of
45 sec Straight Leg Situps
45 sec Alt. Heel Touch Sit-up
45 sec Russian Twists
45 sec Plank hold

Rest 90 sec between sets

A.
3 rds:
6-9 cal Row/Bike
4-8 Push up
9-12 Squat jumps

Mobility:
5 Up & down dog
5+5 Spider lunge + twist
2x 20s. Chest stretch
2x 20s. Lats stretch
2x 20s. Pigeon stretch
2x 20s. Couch stretch

2 rds:
6-8 Front squat
6-8 T2B/Knee rises

B.
Front squat
5x3
Find a heavy 3.

C.
AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
21 Front Squats (50/35kg)

Rest 2min...

AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
15 Front Squats (60/40kg)

Rest 2min...

AMRAP 5:
21/15 Calorie Bike / Row
15 Toes to Bar
9 Front Squats (70/45kg)

Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

Tabata:
Push ups (quality)

AMRAP 10min:
5x pull ups
10x KB Russian swings
10x burpee to plate

3 Sets for Quality of
15 Ring Rows
15 DB Benchpress
50m Farmers Walk, challenging DBs/KBs

Rest as needed between sets

Every minute 1 round Torokhtiy complex
Snatch, snatch balance, snatch grip push press, ohs
Start from 50% snatch pr

Mobility/Open gym

A1) Hand Release Push-Ups / Push-Ups
4x15, Rest 60s
A2) Table Row
4x10, Rest 60s

*Scaling
A1) - Push-Ups to bench, Slow Negative Push-Ups 4x5
A2) Bent Legs

B) 15:00 AMRAP
40 Russian Twist
10 Cobra
10 Plank Walk
40 Ground To Overhead