AMRAP 10

10 Front Squat 50/35kg
20 Jump over barbell
10 Push Ups

Back Squat

4-4-4-4-4

Go Every 3:00

Warm-up: Easy swim for 200m

A: Swim 10 x 50m. Rest 60 sec between sets. Moderate / fast 50m sprints.

Cool-down: Easy swim for 200m

Rest 3 mins btw sets

AMRAP 8 mins
7 Hspu kipping / Box hspu
14 dbl KB dl@24/16kg
21 DU

AMRAP 8 mins
7 Hr push up
14 dbl DB hang snatch@15/10
21 DU

AMRAP 8 mins
7 Burpee
14 Renegade row@2x22,5/15
21 DU

Split the Group in 3 teams and rotate!

Every 3min x7
15 wall ball @9/6kg
6 alt. devils press @22/14kg
4 front squats (from the floor) @60/40kg

THRUSTER PROG
3-3-2-2-1-1 reps
Every 2min

---

joka viikko sama setti! tavoite pystyä lisäämään painoa viikkojen edetessä

5 x 10 Pull-ups
- Rest 2min btw sets

WOD: 3min on - 3min off / EASY: 2min on - 2min off x3
9 thruster (50 / 40)
15 box jump (60 / 50)
21 / 16 cal machine

For thrusters choose a weight that allows you to go unbroken. Pace the workout with the machine.
Result is reps & cals completed.

E2MOM x16:
a) 16-24 / 12-20 cal row
b) 2 rounds: 4 push up - 8 sit up - 12 air squat
c) 16-24 / 12-20 cal machine (not row)
d) 2 rounds: 2+2 kb stoh - 3+3 kb clean + 8 kbs (24/16)

TC for all stations 90s. If needed, scale (b) with reps, e.g. 3-6-9 and (d) with weights.

Treeni 2
3 rounds
1 min cardio (add speed)
10 scapula rolls
5 ring row (vastaotteellla)
:20 Hollow Rocks
5 push ups
10 cossack squats
5 air squats

Metcon (Cindy) (jos haluat keventää tällä viikolla kunnolla, niin tee tämä parijumppana)
20 min AMRAP
5 pull ups
10 push ups
15 air squats

Accessory /yksi liike ensin 2 sarjaa
2x15 Double db RDL (toe up, laita 5-10kg levypaino päkiöiden alle)
2x15+15 half kneeling db press @5-7.5kg or 10-12.5kg
2x30 weighted russian twits with medball + 8-12 knee tucks
rest as needed