3 rnd of: max reps & cal

1' wall ball
1' chest to bar
1' cal row
1' burpees
1 rest

• For Time:
Two-Arm KB American Swing (32/24Kg) 40 reps
Two-Arm KB Goblet Squats (32/24Kg) 40 reps
Two-Arm KB American Swing (32/24Kg) 40 reps

Eilinen harjoitus/

40 minuutin kuntopiiri

750 m soutua
30 istumaan nousua
10 punnerrusta
30 ilmakyykkyä
10+10 sivutaivutus

2x Power Clean + 1 Push Jerk x5

3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching

• 10 Min AMRAP of:
Strict Ring Muscle Ups

Try to do all sets with the same weight, 2-3 min. pause between the sets.

5 rounds
45sec amrap Wall balls
15sec rest
45 sec hollow hold
15 sec rest
45sec amrap burpees
15 sec rest
45 sec plank hold
15sec rest

A.) Every 2 minutes x 5

Hang snatch (squat) 3 reps

-70-80% 1RM snatch, ei feilejä

B.) Amrap 7
Alternating DB hang squat snatch 12 reps (6/6) 25/17,5kg
C2B 12 reps

-goal 3 rds

C.) 30 sec on, 30 sec off x 12 (6 sets each)

Alternating:
Burpee shuttle run 10m
DU

-halutaan, että liikutaan kovaa. Koita pitää sama toistomäärä joka kiekalla tai ainakin mahdollisimman lähellä sitä.

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups

Time remaining after each set is rest.