Every 5min, 4 rounds
Ergo 25-40cal
10-15 power clean + jerk
- lepoa pitäisi jäädä 1-2min

AMRAP 18

100 Wallballs 20/14p
80 Single Dumbbell Snatch 22,5/15kg
60 Box Jump Over 24/20"
40 Double Dumbbell Push Press 22,5/15kg
Max Calorie Row

• Break the wallballs more than you think in order to set yourself up for success for the rest of the workout. If wallballs are you jam, start with bigger sets or 1 big set, then chip away at some smaller sets to catch the breath and prepare for the snatches. If wallballs aren't your favorite movement, quick small sets all the way through works great.

• Find Steady rhythm on the dumbbell snatches. Focus on your breathing over your speed here. If you need break along the way, just keep them as quick as possible.

• Box jumps, stepping down will help keep the heart rate from spiking. The choice is yours but let's aim to stay moving here.

• Lets aim for quick sets and quick rest on the DB push presses. Rather than pausing in the front rack or overhead., let's aim cycle these on the faster side so we spend as little time under tension as possible. 2-4 sets work great here.

• Expect the first 30 second to 1 minute on the rower to be little on the slower side. Let's aim to lean in and ease our foot on the gas pedal as we approach the finish.

• Score : Calories

Leuanveto, vastaote 3xamrap (jos menee vähintään 6 leukaa) TAI 3x3-5

Kyykky 3x3x85%

Stoppiveto 4x4x70%
-nosta irrotus noin 5-10cm, siihen 1s stoppi ja räjähtävästi ylös

Suorinjaloin maastaveto käsipainoilla 3x15

SitUps 3x8-12
-lisäpainolla

1min on - 1min off x6, alt. btw a & b:
a) 8-12 (feet elevated) ring row + amrap burpee to target
b) 8-12 (parallette) push up + amrap row

Räälälöinti: Valitse punnerruksiin ja rengassoutuihin variaatio & toistomäärä, jolla saat tehtyä sarjat putkeen, mutta haastaa sinua.

Tuloksesi on burpee-toistot + soutukalorit.

AMRAP 8

4-8-12-16-20...
Push-Ups
Sit-Ups
Air Squats

Bench Press

5-5-5-3-3-3 Go Heavy

Between Every sets 5+5 Dumbbell Row

Go Every 3:00

Upper body strength
3x5-10 strict pull up (slow negative)
3x5-10 ring dip (slow negative)
3x 10+10 Db row
3x 10+10 Db press

2-3reps in tank, rest 1-2min between sets"

B1) 3 rounds for time
10 racked kb lunges (back) 24kg/16kg
10 kb swings 24kg/16kg
10 russian twists 24kg/16kg

15:00 Kipping Movement Technique ( Pull-ups, CTB, BMU, RMU....)
16:00 Jerk, Technique

...then start our progression...