Optional Accessory

Corework of your choice

Go by feel.

FS: 5x2

(Find your heavy two)

For 30min:
Practice squat snatches
- NO FAILS!!!

Optional Accessory

CONDITIONING

For time:
50 Double KBS (eyelevel)
Every time you brake a set→ 5 Burpees

RPE 3-4

A: Push Press, build up to heavy 2 rep in 15min

B: 4 rounds
In 2min
200m run
Amrap push ups
Rest 2min

Front Squat

10-8-6-4-2

add more than last week

4 rds

12 reps each movement:

banded hamstring curl
iso dynamic kb rows (6/6)
hip thrust on a bench (barbell)
bicep curls with barbell
single arm tricep press db
rest 1 min

Midline 4 rds:
KB march 20/side + 20m single arm carry

0:00–4:00

** “Fran”**

21-15-9

Thrusters 42,5/30kg

Pull-ups

4:00–9:00

** “Diane”**

21-15-9

Deadlifts 100/70

Handstand Push-ups

9–14:00

“Amanda”

9-7-5 Muscle-ups (Ring Mu)

Squat Snatch 60/42,5kg

Jos saat esim Frenin valmiiksi 3:20 lepäät lopun aikaa. Ja Diane alkaa 4 minuutin kohdalla. Jos jokin "tytöistä" jää kesken annetussa aikaikkunassa siirry seuraavaan. Voit ottaa kolme tankoa tai joku vaihtaa painot.

For time:

3 Rounds of:
800m Run
15 KBS 32/24kg
10 T2B

Rest 3min

3 rounds of:
10 Power cleans
15 Push-ups

M: 40, 50, 60kg
W: 28, 35, 42kg

Straight into:

500m Row
40 DU
30 WB 9/6kg

"Panic Breathing"

For Time (with a Partner)

500-400-300-200-100 meter Row (x2)
Partner Kettlebell Rack Hold max (2x24/16g)
5 Burpee penalty for each drop of kettlebells

TC:18 min

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.