On the 3:00 x 4 Sets

3 Reps @ 83%

EMOM 30
1) muscle up
2) wall ball
3) alt. pistol
4) OH walking lunge
5) rest

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pick load so you can move trough 50s.

snatch pull
+
hang power
+
hang snatch
+ oHS

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built up to daily max

Kettlebell:

Moving target kettlebell complex with a partner You go, I go so partner 1 does 1 clean + 2 press + 1 squat then partner 2 does the same and so on.

1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 5 press + 1 squat

REST 1 min.

1 clean + 1 press + 2 squat
1 clean + 1 press + 3 squat
1 clean + 1 press + 5 squat

REST 1 min.

2 clean + 1 press + 1 squat
3 clean + 1 press + 1 squat
5 clean + 1 press + 1 squat

REST 2 min. and repeat.

@2x20/12 kg
Choose a weight you can strict press 6-8 times.

EMOM 12 min.
1: 20 total russian twist@light-moderate
2: 10/10 teapot
3: 30-45 sec. plank
4: rest

AMRAP 9

3-6-9-12...

Bench Press 60/42,5kg
Ski erg Calories

On The 2:30 x 6 Sets:

4 Shoulder Press @ 68 - 78%

AMRAP 9

3-6-9-12.....
Deadlift 60/40kg
10-12-14-16....
Wallball

Deadlift

5-3-1-5-3-1

Lift Every 3:00

4min AMRAP
8 db front squat @2x22/14kg
8 box jumps

-rest 2min

5min AMRAP
10 db stoh @2x22/14kg
10 box jumps

-rest 2min

6min AMRAP
12 wall ball
12 box jumps

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Tehty viimeksi 23.8.22
Tehdään tää uusiks, tee samoilla säädöillä jos teit viime kerralla. Tää tulee samalla mun yhteen kouluprojektiin, jossa käytän teijän tuloksia esimerkkinä :D

Pull Up

10 min EMOM
5-10 C2B
-kipping volume