2-3rounds:

10+10 Db seated press
10 snowangel
10 GHD hip extension + 10s hold

”En muuta keksinyt”

Alkulämppä 8 min parin kanssa

Toinen ajaa echobikella, toinen tekee liikkeet (vaihto yhden liikkeen jälkeen)

10 KB Squat swing
30 sek One leg glute bridge (right)
30 sek One leg glute bridge (left)

Kaaos

AMRAP in 10 minutes
1 Devils Press (20/12,5 kg)
1 Thruster (20/12,5 kg)
2 Devils Presses (20/12,5 kg)
2 Thrusters (20/12,5 kg)
Continue with this pattern, adding 1 rep to each movement after every round.

Vatsan vahvistus parin kanssa, AMRAP 20 min, YGIG

60 Ab mat sit up
60 Hollow rocks (skaalaus jalkojen laskut)
60 Superman
60 Russian twist
60 V-ups (skaalaus yhden jalan v-ups)
60 Arch rocks

Donny

21-15-9-9-15-21 Reps, For Time (time cap 25 min)
Deadlifts (rx 100/70 kg)
Burpees

Front squat

4 x 3 @ 82-86% (2 RIR), go every 3:00

For Time:
AMRAP 1:
15/12cal Row
Max STOH in the time remaining until you get to 75 reps, @50% 1RM Clean & Jerk
- Rest 1:00 btw sets

3x3 Snatch Pull @80%
- Rest 1:30 btw sets

5 sets:
2 Snatches
Set 1-2: @70%
Set 3: @75%
Set 4: @77%
Set 5: @80%
- 2-3min Rest btw sets
- No TnG, but both reps must be complete in 20sec window

FOR TIME
in team of 5

120 synchro wall balls (20/14lb)
120 synchro deadlift (80/60kg)
120 burpees
120 synchro STOH (55/30kg)
120 knees to elbows (individually)

2 of the team members workout while 3 rests (expect in KNE)

Friday

Focus: Clean

2x3 @ 50%

2x2 @ 70%

1x1 @ 90%

1 RM try

Metcon: “Julia”

Power Cleans (155/115) 10-1 reps

Pull Ups 1-10 reps

Score: 1RM/ Time

2-3 rounds:

15 banded pull apart
12+12 suitcase deadlift
9+9 Db row

EMOM 16 (4 rounds):
1: 30 DU
2: 10 Thrusters 35/25kg
3: :30 Sandbag Carry 60/40kg
4: Rest