A) AMRAP 8 for quality:

3 (weighted) chin up
6+6 box step down
5+5 half kneeling DB windmill

• rest as needed

B) AMRAP 8 for quality:

7+7 double DB renegade row
7+7 pike 1-leg lift over DB
5+5 weighted pistol (to target)

Use 20 minutes to do some mobility exercises and stretching

Deadlift

1 x 3 x 75%
1 x 2 x 80%
1 x 2 x 85%
1 x 2 x 90%
1 x 1 x 95%

Sendoff 3:30

One Arm Bandit

3 kierrosta yhdellä käsipainolla 22,5/15kg

10 tempaus vasen
10 askelkyykky kp pään päällä vasen
10 tempaus oikea
10 askelkyykky kp pään päällä oikea
10 raaka rinnalleveto vasen
10 etukyykky vasen
10 raaka rinnalleveto oikea
10 etukyykky oikea

aikaikkuna 10-15min

Strict Ring Dips

1 Set Max Strict Ring Dips

Use Band you can complete 10+ when fresh. You can do dip between boxes or bench dip

For time:
30 Power Cleans @70/50kg
10 Front Squats
30 Bar Facing Burpees
10 Front Squats

• Moderate weight for cleans that allows 3-5 reps unbroken
• Time Cap = 8:00

Week 2:
40 Min EMOM
1. Row 16/13 Cal
2. Bike 16/13
3. 17 Wall Balls
4. Rest

Reps have increased from last week. If it was tough then stick with the same reps you did last week.

AMRAP 12 / YGIG

12 KBS 32/24kg
12 Box step over w/ 2x DB´s 22,5/15kg
12 Burpee

EMOM 12

1) 10 KBS 32/24kg
2) 30 sec Dead hang
3) 10 Fatbar deadlift (Fatbar + 2 x 30 / 2 x 20)

8 Rounds YGIG ( 4 Rounds each )

45sec Ring plank hold
8 + 8 Turkish sit-up (AHAFA)