AMRAP 30
YGIG / Round
4 DB Thrusters (2 x 22,5/15kg)
6 T2B
24 DU

4x
Each for time
New start every 4th minute

20/15 Cal.
15 KB Swings 24/16kg
15 Wall Balls

Deadlift

4 x 8 @ 55 - 65% (70%)

No touch and go, no letting go.

SO 3:30

TABATA (8 x 20s on / 10s off)

1. pike leg lifts
2. arch rocks

10 Bicep Curls
10 French Presses

10 Step back lunges 60/40Kg

Bench Press 1RM

1-1-1-1-1

Sendoff 3:00

Omatoimi:

Haetaan penkkipunnerruksen yhden toiston maksimi kuorma. Tästä tullaan jatkossa laskemaan painot penkkitreeneihin.

Mikäli teet yksin niin käytä varmistusrautoja tai jätä lukot pois tangosta.

Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mixed grip

Use 50% of your 1rm deadlift in all the sets. Warm up with sets of fives up to about a 60-70% before you start continuing work sets with 50%. This should feel easyish.

3 Rounds for quality:

16 Alt. DB bent over row
8-10 Ring push up (3-0-X-1)

YGIG per round/ 3 round each

Split jerk wawe E90S
3-2-1
3-2-1
3-2-1