AMRAP 20:
4 Dumbbell Thrusters 22,5/15kg
6 Toes to Bar
24 Double Unders

Scaled:
AMRAP in 20 minutes
4 Dumbbell Thrusters (2x15/10kg)
6 Toes-to-Bar
24 Double-Unders

RPE 4-4.5

Treenin tavoite on pystyä liikkumaan tasaista vauhtia alusta loppuun asti. Valitse itsellesi sellaiset skaalaukset, että pystyt säilyttämään treenissä korkean intensiteetin. Skaalaukset: DB thruster ->paino t2b->knee raises du->su

STRENGTH (2/3)
Alternate between A&B for 4 rounds, rest as needed between

A: 7 Strict Press
B: 5 Weighted Pull-Up

RPE 4 to 4+

Add 2,5-5% or one rep compared to last week.

Tailoring Options:
Weighted Pull-Up→ Strict Pull-Up→ Seated Pull-Up

EMOM 24

1 Minute : 15-22 Wallball Shots 20/14p
2 Minute : 3 Deadlift ( Deadstop ) , building. Start ~75%
3 Minute : 15/11 Cal Bike Erg
4 Minute : Rest

Split Stance RDL

4 x ( 5 + 5 ) @ Light / Moderate

Go Every 2:30

21-15-9
Push press 40/30kg
Burpee
Box jump 50/40cm
For Time
Time gap 7min

6 Sets x Every 4:00

SN Grip Press BHD Neck 5-5-4-4-3-3 ( AHAP )
One Arm DB Row 12 + 12

4 Sets x Every 3:00

4 + 4 Front Feet Elevated Lunges
15 Weighted Calf Raise ( floor )

For time:

1.6km Run
2km Row
1.6km Run

in 15min
- find a heavy push jerk triple

3 rounds:

• 8+8 pallof press
• accumulate 45+45sec side plank
• rest 1min