AMRAP 15

15 American Swing 32/24kg
12 Bar Over Burpees
9 STOH 52,5/37,5kg
6 CTB

Target 3 rounds
Goal 5 + rounds

50 Minutes

Easy Pace & Good Quality

7 min Monostructual
One Core Movement, 80 reps.

7 min Monostructual
One Pushing Movement, 50 reps.

7 min Monostructual
Two Leg Movement, 50 reps. each movement

7 min Monostructual
One Kipping Movement, 30 reps.

7 min Monostructual
One Pulling Movement, 50 reps.

7 min Monostructual
One Jumping movement, 30 reps.

3 rounds for time

15 shoulder to overhead 50/30 kg
15 back squat (advanced front squat)
15/12 cal row

time cap 12 min

Partner WOD:
A) Row/Assault/Ski/Shuttle Run...
B) 10-20 Wallball, 5-10 TTB, 5-10 Box Jump.
B sets the pace.

Power Clean + Push Jerk

4 x (1+1) @ Light
4 x (1+1) @ Moderate
3 x (1+1) @ Heavy

Sendoff 1:30

15 min partner AMRAP

7 devils press (pick weight)
5 box jump
3 toes to rings

You go one round, I go one round!

EMOM 25

1. 5-15 t2b
2. 5+5 1-arm devils press 22,5/15 kg
3. 40 du
4. 1-2 rope climb
5. rest

EMOM 36

1 minute : Goat Bodyweight movement
2 minute : Best Olympic lift
3 minute : Row 13/9 Calories
4 minute : 15 V-Ups
5 minute : Run 200m
6 minute : Rest

In 18 Mins find a heavy a heavy triple back Squat

10 minuutin ajan laadullisesti intervallien jälkeen:

5 tempo strict HSPU, 3s alas - 1s stop - terävästi ylös - 3s pito ylhäällä / jalat boksilla
15 rear delt. flys
30/30m single arm KB OH carry, 32/24

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