7 RFT:

7 Double Dumbbell Front Squat
7 Chest To Bar Pull-Ups
7 Double Dumbbell Push Press
7 Toes To Bar

DB´S 32/22,5kg ( Teens 25/17,5 )

TC 21

For time:
50 syncro squat (holding hands with partner)
30 syncro medball sit-up 20/14
30 under and over partner
100 double under / 200 single under

Time cap 7min
Rest until 9:00, then part B

Find max. weight in 6 min:
3 deadlift
2 hang clean
1 jerk

B: E2M for 12min
In 6 sets build up to heavy 2 rep push jerk

C: 12min amrap
10 CTB
20 KB swings
30 Squats
40 DU

5min amrap:
Buy in: 50 DU
3x Power Clean 50/35kg
5x Box jump overs
7x TTB
5min rest
5min amrap:
Buy in: 50 DU
3x Power Clean 60/40kg
5x Box jump overs
7x TTB
5min rest
5min amrap:
Buy in: 50 DU
3x Power Clean 70/45kg
5x Box jump overs
7x TTB

For 2 cycles:
AMRAP 7:
7cal AB
5 HSPU
5 C2B

• Rest 4min btw cycles.

Treeni 2
Warm up
4x45s on / 15 s off cardio
band pulls + banded hip activation

Sitten liikelämppää

Long Cardio
Part 1
3 rounds
12 wall ball shots
1 min row
12 push ups
Part 2
3 rounds
12 db snatches
1 min ski / run
12 box step ups
Part 3
3 rounds
6+6 single arm ring row
1 min air bike / bike erg
12 double kb deadlifts

rest 2 min bwn "Parts"

Deadlift - sets e2mom
5x5 - RIR 5+ for all sets.

4x10min ( A+B+A+B)

A.)Upper body
• 10 OHS-position shoulder rotation
• 10 Bird dog
• 10 Lying prone press
• 10+10 Hinge wall ( 1 hand at a time)
• 10 truck drivers

B.) Lower body
• 10 Curtsy lunge
• 8+8 Box step down
• 10 Kangaroo squat
• 10+ 10 banded deadlift + good morning
• 3+3 Full perfect stretch combo

5 Rounds For Time:

5-4-3-2-1 Rope Climbs
10 Bench Press @ BodyWeight

TC 15