AMRAP 15

1k Bike Erg
20 Plank To Push-Ups
20 Kettlebell Swing
20 Box Step-ups

Paused Bench Press. 2-3 Sec Pause on Chest Each Reps.

5 Sets Of 3

Go Every 3:00

Front squat 10-8-6-4 reps

AMRAP 12 ( 2min on / 1 min Off )

15/10 Cal Echo Bike
7 D-Ball Squat 80/60kg ( ball on shoulder )
5 HSPU

For time :

25 Pull-ups
15 Thrusters 50/35kg

Rest 0:45

20 CTB
10 Thusters 60/42,5kg

Rest 0:45

10 BMU
5 Thrustes 70/50kg

3 rounds :

2:00 CrossOvers
8 Active Spiderman
10 Straight Leg Sit-Ups
5 Kipping Pull-Ups
3 Push-up to Down Dog

5 rounds:
1min Sorenson Hold
2min Rest

MODERATE-HEAVY WEEK 6/9

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WARM UP sama saliohjelman kanssa

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PUSH PRESS
4x2@85%, pp-%, rest between sets 2min

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FRONT SQUAT *one top set of
4@RPE9 (could do 1 more reps), then
3x4@-10%, rest between sets 3min *4@rpe9 -- target load of max ~86%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

3-4 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN *lapiokahva
8 WEIGHTED SQUAT JUMP *tanko niskassa

Rest as needed

A,
5 rounds for time of:
7 Squat Cleans @70/47kg
14 Kettlebell USA swings @24/16kg

Goal: Sub 10 min

B,
5 rounds for quality of:
1 Box Jump, 60/50cm
1 Box Jump, 75/60cm
1 Box Jump, 90/75cm
Sled Push, pick load, 30m
Rest 2 mins
Box Jump ladder has you setting up boxes consecutively. When you land from one you should be rebounding to the next height.

For time:

10 rope climb

SCALE UP --> LEGLESS