Man makers 5x3min AMRAP
2 KB
- Punnerrus
- Renegade row
- Heilautus
- High pull
- Rive
- Työntö
- Kyykky

Jokaista liikettä tehdään yksi toisto ja kaikki putkeen, erien pituudet 3min (5 erää), erien välissä 2 min tauko.

Abmat sit ups

Deadlift

1 x 4 @ 78-82%
4-6 x 3 @ 65%

Rest 1:30-2:00 between sets

AMRAP 6 at a slow pace with a light KB:
3 each Front Rack Shin Box Hip Lift
3 each KB Halos
1 each KB Arm Bar
- Goal: Connect your movement with your breath and move with intention
+
Band Paloff Press
3 x 10 each. Rest 60s

Tempo 30X1
@60sec rest

Partner Workout (You GO , I GO)

60-50-40-30-20-10
Wall ball over the rack @9/6kg
Cal row /bike /ski
Front rack carry in meter with Double Kb@24/16kg each person
Ring row (hard effort)

Timecap : 35mins

Tekniikka
E45s 3 rounds
3 high hang power clean

5min EMOM
5 hang power clean

WOD
12min amrap
6 calorie ergo
6 hang power cleans
6 up down
6+6 alternating lunges

5 rounds:
12 T2B
9 Power Clean @50/35kg
6 Box Jumps 60/50cm
- Rest 1min btw rounds

——— Rest 5min ———

5 rounds:
12cal AB
9 Front Squats @50/35kg
6 KBS 32/24kg
- Rest 1min btw rounds

• UNBROKEN SETS!!!

1 RM Benchpress 1 RM