Every 2:30 x 4 / rest 1:30
15/12 cal ..
40 m Front R Carry @2x15/10kg
Remaining Time Max Thruster

Rest 3 mins

Every 2:30 x 4 / rest 1:30
15/12 cal…
40 m OH Carry @2x15/10kg
Remaining Time Max Devil Press

3 Rounds for quality:
15 Toes Up DB RDL (toes on a blue plate)
15+15m SA DB Front Rack Walking Lunges 20/15kg
:45 Sorenson Hold
- Rest 1min btw rounds

AMRAP 15, With Partner

Athlete A ) Row Calories AMRAP

Athlete B ) Perform 1 Round :
15 Push-Ups
15 Kettlebell Swing
15 Ring Rows
15 Lunges, Each Leg

Then Change

Score : Total Calories

EMOMx10
1 (squat) snatch

---> build to heavy (vertaa viimekertaan)

Tempausprogen toinen sykli alkaa :P

AMRAP 14, moderate pace

15/11 Bike Erg
5m+5m HS Walk
6+6 Pistols

Bench Press

6 x 2 @ 80%

2 x 1min Stretch / Leg, before advancing
- Couch Stretch
- Pigeon Stretch
- Lizard Stretch

3 SETS
20 Straight Arm Banded Lat Push-Downs
20 Alt. Banded Deadbugs
-Rest As Needed b/t Sets-

Bench Press 2 RM

Clean + power jerk + split jerk

3 x 2+1+1 @ 70-75%, go every 1:30
3-5 x 1+1+1 @ 75+%, go every 1:00-1:30