AMRAP in 15 minutes
1 Rope Climbs
6 Deadlifts @80/60kg
12 Burpee over the bar

Strict pull up 5x5
Double KB OH walk 5x15m

Tall clean x 3 x 5 sarjaa (50 - 75 %)

*Pyri ottamaan vastaanotto mahdollisimman syvällä

Rinnalle veto taskulta + ylöstyöntö x 2 x 5 (65 - 75 %)

Etukyykky x 3 x 4 - 6 sarjaa (85 %)

*sarjapalautus 3 minuuttia

4 Rounds:

5 + 5 Push Jerk in a Split Jerk position -> change the front leg after 5 reps

5+5 Front rack lunge -> change the front leg after 5 reps

.

@ 40% 1 RM Split Jerk

Työntö, pukeilta/tolpilta
2x70%, 2x75%, 2x80%, 2x1x85%, 3x1x90%, 1x85%

Rive puolesta reidestä (1RM)
1x70%, 1x2x75%, 1x2x80%, 1x2x85%, 1x1x90%, 3 x 1 x max

Työntö raaka + sax, niskasta, ylhäällä 2 sek. pito

7 x (1+1)x75-85%

AMRAP 17

4 Overhead Squat 75/55kg
20 TTB
4 Overhead Squat 75/55kg
20 Box jumps 24/20"
4 Overhead Squat 75/55kg
30/22 Cal. Row

3 x 5RM Bench Press 5 RM

Complete exercises EMOM (every minute on the minute) for 14 Mins

5 Sit Ups

6 Jumping Lunges (Alternating Legs)

6 Donkey Kicks

Optional Accessory:
STRENGTH
2-4 rounds, rest as needed

1) 1-3 Skin the Cat video
2) 5-10 Push-Up into L-Sit (parallettes) video
3) 30-60sec Plank Hold

RPE 3+ to 4

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

5-10 Rower Pike Push-Up video or Rower Pike-Up video