Accessory

Jerk Dip x 3 x 5 @ 90% 1RM

AMRAP 12, Work 1:30 / Rest 0:30

7 + 7 Hang DB Cleans
20 Air Squats
7 Push-Ups
20 Sit-Ups

Take your time, focus, and slowly increase weight. Record your max.

For time:
Run 400 meters
30 Wall ball shots @ 9kg/6kg - 11Ft/10ft
Run 400 meters
30 Push-ups
Run 400 meters
30 Kettle bell swing @ 32kg/24kg
Run 400 meters
30 Toes to bar
Run 400 meters
30 burpees

For time Scaled

12-9-6
thruster @42,5/30kg
pull up

9-6-3
thruster @50/35kg
c2b/ pull up

7-5-3
thruster @55/37,5kg
3-2-1
rope climb

Targets under 4min, Time caps 7min / Scale weight or rep scheme if needed / Kolme korkean intensiteetin harjoitusta 5minuutin levoilla, Haasta itseäsi, mutta ajattele myös kokonaisuutta, kuinka pystyt pitämäään kovan tahdin jokaisessa osiossa.

Every 5min 4 rounds
Ergo 20-40cal (max 2min)
8- 12 hang power snatch (max 1min)
8-15 burpee to plate (max 1min)
* -lepo pitää jäädä vähintään 1min*

EMOM x 8 MINUTES
Options;
1-3 Strict Deficit Handstand Push-Ups
or
2-4 Strict Handstand Push-Ups
or
3-5 Box Pike Push-Ups
or
3-5 Strict Seated DB Press
RPE 7

6 Sets x Every 4:00

14 Bicep Curls, alternating
10 Banded Triceps Press
20 Tuck-Ups

AMRAP 12, With Partner

Other Row Calories
Other Plank Hold

Change as you like.

6 Sets x Every 4:00

14 Bicep Curls, alternating
10 Banded Triceps Press
20 Tuck-Ups