In teams of 3
6 rounds
1) WB
2) Sumo deadlift high pull 35/25kg
3) Box jumps
4) Push press 35/25kg
5) Row cal

AMRAP 11

Athlete A )
Row 15/12 Calories
10 Box Jumps 24"/20"
5 Pull-Ups

Athlete B ) Farmers Hold KB´S 2x32kg/2x24kg

Kipping handstand push up
E90sek x 5: x reps kipping/ strict/ pike

EMOM 8:
1. Alt. DB arnold press 50sec
2. High plank hold 20-30sec

EMOM 8:
1. Shoulder taps x 8-10: handstand/ pike
2. Lower ab lifts 29-30sec

Split Jerk 3rm

Minutes 1-10 : @HR Zone 2 any machine
Minutes 11-20 alternating rounds : 0:30 Weighted Wall Sit & Banded Ab Crunch
Minutes 21-30 : @HR Zone 2 any machine
Minutes 31-20 alternating rounds : 0:30 American Swing & Plank Hold

AMRAP x 20 MINUTES
20 Box Step-Overs @45/51cm
20 Push-Ups / Incline Push-ups
20 Sit-Ups
2:00 Easy Machine or Jog/Walk

• RPE 5

Warm Up
2 rounds
2 min ski erg
10+10 single leg romanian deadlift
10+10 single arm hang c&j
10+10 single arm front rack squat
20 ring row

Strenght
Every 1.5 min for 4 times
Power Clean + Push Press + Squat Clean + Split jerk 1+1+1+1reps@35-55%
Every 1.5 min for 8 times
pause on knee 2sec then power clean + hang squat clean + split jerk @50-80% of 1rm
then
3-4 sets to build heavy set for 2 pause front squats + 2 split jerk @60-80% of 1rm clean&jerk range.
rest 2-3 min bwn sets

then wod prep
2-3 sets 4-6 deadlifts + 4-6 bar facing burpees, climb to
workout weight.

Metcon
Every 1.5 min for 7.5 minutes (5 sets)
6-8 deadlifts @55/80kg (masters 45+ 6/8 reps)
8-10 bar facing burpees
at 10:00
For time
20-25 deadlifts @55/80kg (unbroken set)
16-20 bar facing burpees

Midbody Work
3 rounds
10/10 banded half kneeling trunk twists
10/10 side plank hip touches
20-30 russian twists feet off the ground
rest 1.5-2min bwn rounds

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

20min

15 vauhtipunnerrus 35/25kg
7 boksihyppy
25/20cal laite