10 min AMRAP
30 air squat
30 double unders
15 kb swings @ 24/32kg

For time:

• 2000 m row
• 50 x wall ball
• 50 x GHD or weighted sit-up (light weight)
• 1000 m row

12 min EMOM

Every min do 3 front squats

Add weight for each set. Go as high as you can with good form. Your elbows should not drop or the back should not round. If your form breaks, drop weight by 20 % for the next set.

Your result is the total of kgs lifted.

50 min in pairs:

800m Run / Jog / Walk

Row

Keep HR Low 60-70%

30s sprint @ 90% half way in both movements

Every 2,5 min for 12,5minutes (5sets)
5 front squats @70% of 1 rm.

Every 2 min for 12,5 minutes (5sets)
5 shoulder press @70%

Pause shoulder press

5 x 1

Lift the barbell of the shoulder to the blind spot (a.k.a to the spot in air where you usually fail your shoulder press) hold 2 seconds and press the barbell up.

For time (Timecap: 8min)

• 100 Wallball 20lb/14lb

Every time you break a set perform 10 Toes to bar!

Back Squat

8-7-6-5 AHAP
rest 2 min between

Amrap 10
8 Box jumps 75/61cm
16 Russian swings 32/24kg
32 DUs

Goal 3+ rounds
-ota sellainen paino jolla voit tehdä UB swingit joka kierroksella. Treenin idea, että pysytään tasaisessa vauhdissa koko 10 minuuttia.