5x (total of 15min)
New set every 3min:
20sec Free handstand (scale to 30-40s. Facing the wall HS hold)
20 Abmat su
20 Back ext.

Luodinkestävät olkapäät ja iskunkestävät pakarat

AMRAP 15 min, in teams of 2 (ygig)

14 Burpee Box Jumps
14 Wall Balls
10 Slam Ball Shoulder Overs
1 min Wall Sit Together
1 min Rig Hang Together, Active Shoulders

AMRAP 90 for sweat
row 75 cal
15 HSPU
row 50 cal
30 pistols
row 25 cal
45 TTB

15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

AMRAP 20

2 T2B
2 PULL UP
2 PUOLIKAS BURPEE
1 BOX OVER
2 KB SNATCH 14/20 KAKSIN KÄSIN TEMPAUS KUULALLA
1 BOX OVER

Deload hengessä tämäkin

8 min AMRAP
-200m Run
-40 Air Squats

REST 1 minute

8 min AMRAP
- 400m Row
- 20 Sit-ups

REST 1 minute

8 min AMRAP
- 50 Double Unders (scale:150 singles)
- 10 T2B (scale: 15 knees to 90)

score is total rounds of all AMRAPS added together

A: OLY
C&J 5x3 @ moderate weight
B: Gymnastic endurance
10min emom:
5-10 CTB
* Goal is unbroken kipping reps. Choose a number of reps and stay with it for the whole workout
C: KB conditioning
KB Linear progression week 1:
12min emom
Switch arm every minute
Set goal for 10min amrap kb snatch, divide by ten and add three reps for number of reps to perform each minute
Choose your own weight, 1-2 bell size smaller the week 43
C: Burner
3x45sec row all out
3min rest between each row

A: Oly
E2M for 20min
3 Power Clean
* Build up your weight throughout the workout. Try to increase weight every set
B: Strength
B1: Strict Ring Rows 3xMax
B2: Heavy RKB swings 3x20
Rest 2-3min
C: Accessory
100 Hip thrusters
100 ”Jane Fondas”(50 each leg)
D: Core
3rfq:
Evil wheel x10
1 arm plank in push up position 30-45sec each arm
30 m suit case carry AHAP/each arm

A: Oly
Split jerk 5x2 @ moderate to heavy weight
B: Strength
B1: Bench Press 3x6 @3030
B2: Strict pull ups 3xMax @1111 tempo
C: Conditioning
21-15-9
HSPU
Burpees
DU
D: Accessory
3rfq:
Tri trap raises x10-15/each arm
Side lying KB bottom up hold x30sec/each arm
Hinge rows x8-10