5 Rounds For Time:
1 Deadlift @ 90%of 1 RM
3 Man Maker @2x22,5/15kg
10 Toes-to-Bar
15 Bar Facing Burpees

TC: 16'

Back squat 5x10

A.

EMOM x6:
1.) Row/Bike/Run
2.) Spider lunge + twist
3.) Up & down dog

Rest 2min...

EMOM x4:
1.) 5-8 Snatch grip Deadlift + 5-8 Muscle snatch
2.) 5-8 Press behind neck + 5-8 OHS

Mobility... (5min.)
- Couch stretch
- Pigeon stretch
- Shoulders
- Thoracic

• 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.