AMRAP 4 x 2

15 Push-ups
20 Sit-ups
25 Air Squats
Max Calories Bike Erg

Rest 2 minutes between.

SNATCH 3/5
Every 75s x5
1 snatch (power or squat)

build up in weight

SNATCH COMPLEX 3/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs

same weight in all sets

Etukyykky pysäytyksellä nousu raskas 2
Bulgarialainen askelkyykky päkijällä 2x8/jalka
Osatoisto leuanveto 3x Max "1 vajaa"
Pystypunnerrus kB db 3x8
Rengaslankku 2x Max pito/käsi
Hollow rock 3 x Max

5 Giant Sets:

6 Shoulder Press
5 + 5 Dumbbell Row

Go Every 3:30

3 x AMRAP8 in groups of 3

AMRAP 8: "Cindy XXX"
Buy in: 200m group run into AMRAP (YGIG)
9-18-27... Pull up
18-36-54... Push up
27-54-81... Air squat
- rest 3 -

AMRAP 8: "Kelly XXX"
Buy in: 200m group run into AMRAP (YGIG)
9-18-27... box get up
9-18-27... wall ball
- rest 3 -

AMRAP 8: "Grettel XXX"
Buy in: 200m partner run into AMRAP (YGIG)
6-12-18... clean
6-12-18... no-jump burpee

WARM-UP


3x
:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Back squats,
4 Sets of max reps back squats in :45s @ 70%
Rest 1:30 min between sets.


Front squats,
2 x 5 @ 78%
2 x 5 @ 81%
5 @ 83%

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ACCESSORY

4 x 12/12 Bulgarian split squats

4 x 12 Reverse hyper

4 x 12/12 Standing 1-arm behind the neck tricep extensions

4 x Max reps pull-ups

4 x 1:00 min sandbag bearhug hold

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(OPTIONAL) CONDITIONING:

As many reps as possible in 12:00 minutes of:
6 Power cleans
10 Box jump overs
10 Burpee pull-ups

A1) bulgarian split squat 3x(6+6)x 40-50% back squat 1RM
A2) one leg hops 3x(10+10)
A3) Plyo push ups 3x6
A4) Kipping T2B 3x8

CHIN UP 6/6
5x chin up
3x chin up¨
3x chin up
1x chin up
-rest 90s between sets

For time :

20 Gettlebell Lunges 24/16kg
200m Run
16 Gettlebell Lunges 24/16kg
400m Run
12 Gettlebell Lunges 24/16kg
600m Run