• 30min
• Building, but go by the feeling
• Rest as needed

• nybörjare -
• atlet 45/37,5kg
• avancerad 60/45kg
• tjurnacke 80/60kg
• ninja 110/82,5kg
• Avenger 130/97,5kg

30min amrap

6 deadlifts
10 push-ups
20 walking lunges
250m row

4 rounds for quality

1min wall sit
1min dual db/kb shoulder to overhead
1min double-unders
1min rest

Back squat
1x 8
3x 4

For time
50 burpee
100 airsquat
50 burpee

Power clean 5x3
Db floor press 4x12

For time: 2 rounds
20 kettlebell front squat (24 kg/ 16 kg)
40 kettlebell deadlift (24 kg/ 16 kg)
20 kettlebell clean&jerk (24 kg/ 16 kg )
40 kettlebell swing (24 kg/ 16 kg)
20 thruster (24 kg/ 16 kg)
40 burpee kettlebell over jump

Partner workout
For time: 2 rounds
40 kettlebell front squat (24 kg/ 16 kg)
80 kettlebell deadlift (24 kg/ 16 kg)
40 kettlebell clean&jerk (24 kg/ 16 kg )
80 kettlebell swing (24 kg/ 16 kg)
40 thruster (24 kg/ 16 kg)
80 burpee kettlebell over jump

Suorita clean&jerk ja thruster -liikkeet vuorokäsin.
Vaihtoehtoisesti voit suorittaa harjoituksen kahdella 12 kg tai 8 kg kuulalla.

Time cap 30 minute.

For time
21-18-15-12-9-6
Pushups
Situps
Squats

*Run 200m as a start of every round (total of 6 Rounds)

"5 Rounds For Time (TC: 14')
30 Double-Unders
20 T2B/K2E
10 Handstand Push ups"

12min AMRAP
6 KB/DB Push press
9 Tuck ups
12 Gobblet squats