5 rounds of:

21 DB Thruster 2x22,5/15

15/10 Burpees Target

Alt. one arm devil press 4x12

Back squat 5x5

A: Power clean + push press doubles EMOM 10’
B: Power clean + power jerk
C: Clean pull + halted clean

Lämmittely 10 minuuttia.

20 ilmakyykky
5 jännehyppy
10 punnerusta
10 kuminauha soutu

"Kolmetassua" x 10

Pudotushypyt 10 x 2

Lantiolta Hyppy Te-veto + Tempaus

7 x (1+1)

4 kierosta:
10+10 Banded pull apart
12+12 Kulmasoutu
15 Half V-up

6 x C2B
6 x Thrusters

8 x C2B
8 x Thrusters

This is a warm-up and not meant as an all out full sprint (aprox 80%)

4-6 Rounds

• 1 minutes on a machine (Row/bike/ski)
• 2 minutes of mobility/stretching/Accessory

• For Time:
BB Overhead Squats 12 reps
Bar Facing Burpees 24 reps
BB Overhead Squats 9 reps
Bar Facing Burpees 18 reps
BB Overhead Squats 6 reps
Bar Facing Burpees 12 reps
BB Load = 70/45Kg o 70-75% 1RM se usi un carico inferiore.

15 min AMRAP
Partner workout
20 DU / 40 single
40 x Box over step with dumbbell x 2 (22,5 kg/ 15 kg)
60 x Dumbbell front rack squat x 2 (22,5 kg/ 15 kg)

*One person does reps and other one rest.