45min Amrap

Risteykselle hölkkä ja takaisin
5+5 Arnold's press
8+8 Yhden käden KK-heilautus
8-10 Lapaveto roikkuen
17/15 Cal kone
8+8 KK-mave (yhdellä jalalla)

Strength

Jerks

Novice 3*5 push press
5*3 foot drills
Advanced 3*3 push press
5*2 jerk

workout

12min AMRAP
in pairs (one in one out)
1 length sandbag carry
6-10 sandbag over shoulder
1 length sandbag drag

core

3-4 sets
30 slow russian twists with plate
30 sec arch hold

Warm Up 3 Rnds

8 + 8 One arm Pull Down
10 Box Step Ups
5 Box Jumps
5 + 5 Lizard
14 Scorpion
20 Cal Bike

Strength

Deadlift
strength 7*3
hypertrophy 4*8

Accessories

3 sets of 8-12
RDL/good morning
Supine rows

workout

5 sets to build upto a weighted 30sec plank
Max rep dips

"Heavy Nancy"
400 meter run
Overhead squat 60/45kg x 15
5 rounds for time.

Every 5:00 x 5 Rounds:
12/9 cal Air Bike
400 Meter Run
12 Toes to Bar

Banded Pull-throughs: 3 x 20-25. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Rästi

You go, I go:
With partner:

3 rounds:
1000/750m Row
150 DU's
50 T2B

(Time cap: 30min.)

4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings 32/24kg
200m KB Goblet Carry 32/24kg