AMRAP30
6 deadlift 100/70kg
8 bar over burpee
10 weighted abmat sit up/ ghd sit up
200m run

EMOM 20
1) Set of Strict Ring Muscle-Ups
2) Set of L-Sit hold
3) Set of Box Jumps
4) Rest
- Athlete chooses reps and time

4 x 8 push press
- leave 2 reps in the tank
- rest 3 min btw sets

8 Rounds :

200m Run
6 Pull-Ups
8 Push-Ups
20 Air Squat
8 Push-Ups
6 Pull-Ups

No Time Cap

AMRAP15
15 shoulder to overhead with two kb`s 24/16kg
80m farmers walk
250/200m row

24min alkavalla minuutilla

1. 10-15 kp tempaus
2. laite
3. 6-10 yleisliike kpn yli
4. laite

Harjoituksen tarkoituksena on mennä rauhallisesti, niin ettet mene hapoille missään kohtaa.

AMRAP 9

3 power clean@60/40kg
6 push up
9 air squat

6 min alkavalla minuutilla

3 raaka tempaus riipusta + 2 valakyykky (tyhjällä tangolla)

3 rounds of 20sec work/ 1:40 rest (12 working sets)
1. hang power clean (70%/1RM)
2. dumbbell goblet squat
3. erg
4. sled push
5. rest 2min

Go all out in every interval!

in 15min find a heavy complex of snatch + hang snatch + ohs