20 min amrap

5 punnerrusta
10 burpee
10 vatsaa
15 ilmakyykkyä

5000m row
or
Coach suprise:)

A.
4 Sets:
4+4 Backrack reverse lunges
7+7 DB lunges (2 DB’s)
10+10 Jumping lunges

B.
3 x
10+10 One leg hip raises
12 Cyclist squat (2xDB)

C.
3 x 30 AB mat sit-ups

1000m row
50 air squat
40 abmat sit up
30 KBS 12/16kg
20 burpee
10 pull up

For time

4-8-12-16-18 reps of
Pistols
Dips

*run 300m after each round

Helen

Running intervals
7-10 rounds
2min run / 1min rest/walk

6x3 Single arm DB split snatch + Split jerk + OHS
- 3 reps with R arm, then 3 reps with L arm
- Rest 2min btw sets

AMRAP 7
7 power snatch 40 kg
14 lateral bar burpees
21 sit-up
REST 3'

AMRAP 7
7 wall ball shot
14 DB hang Clean & Jerk 24 kg (7+7 or alternated)
21 DU
REST 3'

AMRAP 7
7 burpees
14 globet squat 20 kg
21 KBS
REST 3'

Score= tot. Rep

Eilinen/Lepo