AMRAP 7 min

5 x Floor Bench press 60-70%
5 x Linkkari
5 x DB Renegade row (5 per käsi) 8/12 kg

Build Heavy Single

Build To a Heavy Single

4x AMRAP 4, 2min rest between amraps (22min total)

AMRAP A) 20 wall ball + 23/20cal bike + max power clean 50/35kg
AMRAP B) 20 wall ball + 19/16cal bike + max power clean @55/40kg
AMRAP C) 20 wall ball + 15/12cal bike + max powe clean @60/45kg
AMRAP D) 20 wall ball + 11/8cal bike + max power clean @65/50kg

Emomx10
Odd: 6x sumodeadlift
Even: 6x korotettu etukyykky käsipainolla

5 Sets Of :

Snatch Pull + Power Snatch @ 78 - 83%

Banded Facepull-apart: 3 x 20-25. Rest 60s
+
- Biphasic Lat Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 9

20 Box Steps Ups 24"/20"
0:30 Wall Sit

Teams of 7

35MIN of
Echo Bike (switch machines every 20/15 Cal)
SkiErg
Rest
BikeErg
SkiErg
Echo Bike
Rest

Viikko 47 (1/4)
Maanantai
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
5 rounds for time
12/15 calories rowing
16 db snatches @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walking steps
time target is 12-14 mins. cap 16 min.

Accessory Work
2-3x12-15 barbell romanian deadlifts
2-3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20 medball russian twists + 10-15 tuck ups
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle