AMRAP 15
20 burpees to target (15cm)
30/21 Calorie Row
10 Push Jerks 70/55kg

80 minutes AMRAP, of basic endurance

20 minutes row

20 minutes of:
5 bar mu
10 TnG power snatch
20 box over burpees

Alternating btw row&movements

• 10 Interval of:
Row 1:00 @ > 90% MHR
1:00 @ very easy pace

4 rounds
In 2 min
50 rkb swing
3 min amrap
7 burpees
5 TTB
Each round is 5min long. Total workout time is 20minutes.

Optional Accessory

CONDITIONING

3 rounds
Row/bike/ski/airbike 30cal
Flow of your choice

RPE 2

Nose breathing only if wanted.

A: Build up to heavy 5rep Back squat
B: 5rft
5 ctb
10 push ups
15 squats

Nilkan, takareiden ja lonkankoukistajan liikkuvuus

Deadlift 1 RM, then 2 sets with 50% (choose reps)

3 rds each:

A1.) Single leg glute bridge 12-14 reps
A2.) Band pull through 15-20 reps

rest 1 min

B1.) Push up 12-14 reps
B2.) banded triceps 15-20 reps

rest 1 min

C1.) Double KB/DB bent over row 12-14 reps
C2.) banded bicep curls 15-20 reps

Midline with partner 3 rds

Weighted plank hold 30 sec

-rest until partner has completed.

A.) 2 snatch pulls + 2 Squat snatches

4 sets with same weight
80-85% of 1RM
-no need to be TNG, you can drop between the reps
-rest 90 sec between

B.) CF Games Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Ring muscle-ups
50 wall-ball shots
100 double-unders

C.) Weighted plank hold
4 x 30 sec
-sama ja haastava paino joka settiin
-vähän lisää viime viikkoiseen mikäli mahdollista