Birthday calories with Echo Bike

3 - 4 Sets:

a ) Side Plank 60-90sec ( each )
b ) 8 - 12 Single Leg GHD Hip Extension ( each leg )
c ) Wrist Rolls with Barbell 60-90 sec

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 65%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 65%

C) Back squat EMOM 10:
2 back squats @ 55%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

3 x 20 Weighted Back extensions on GHD

3 x 15 Toes up romanian deadlift with DB’s

1) HS+HS walk 5x15s + 10m

AMRAP 20 min
In teams of two

3 wall walks
12 db power cleans
15 cal row

Alternate the movements, so after partner A has completed wall walks partner B will do the cleans and so on.

50-40-30-20-10 reps for time of

• GHD sit-ups
• Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

Wod x @24/16
Amrap 31’
00:00-09:00
10 x No Push Up Burpee
10 x alt Dead Snatch

11:00-20:00
10 x No Push Up Burpee
10 x Thruster Left Hand
10 x Thruster Right Hand

22:00-31:00
10 x No Push Up Burpee
10 x Am Swing

Afterparty x double KB @24/16
2 rounds of
30 sec OH Hold
30 sec Front Rack Hold
30 sec Farmer’s Hold
30 sec REST

Emom 16
A: 12/10 cal echo bike
B: 10-12 sumodeadlift hi pull
C: 7-10 burpee over bar
D: 4-8 pull ups / jumping pull ups

Rest 5min

Emom 16
A: 40 m sled push
B: 8-12 deficit push ups
C: 7-10 power clean + jerk 42,5/30 kg
D: 4-8 T2B / knee raises

Emom 10
A: 1-3 rope climp
B: 6-8 overhead squat 50/35 kg

For time
40-30-20-10
Pistol squat / box step over (lantion ojennus boxin päällä)
Db snatch 22,5 / 15 kg
4-3-2-1
Squat clean (75-80-85-90%)
Time cap 20min