EMOM 18'
1: Tire flip
2: Sled push
3: Double KB front rack hold
4: D-ball over box+step over @100cm
5: SA KB strict press (alt. every 3 reps)
6: Rest

Pendlay row 4x10

Db thruster 4x8

20 min AMRAP laatua

-7 wallball
-9 burpee
-12 thruster
-15 cal row

Alt. db CNJ 4x16

WOD

13’ AMRAP

9 Burpees

7 DB Power Clean 2x22,5/15. 15/10

5 DB Front Squat

3 Thruster

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps@70%
Set 2: 4 Reps@75%
Set 3: 2 Reps@80%
Set 4: 4 Reps@75%
Set 5: 6 Reps@70%

• 3 Round not for time of:
Strict Chin Ups 10 reps
(Seleziona se lavorare a corpo libero oppure con zavorra)
One-Arm KB Overhead Squats Dx 10 reps unbroken
One-Arm KB Overhead Squats Sx 10 reps unbroken
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)

A/ 3 rounds of
30 DU
6 Power Snatch @60/40kg
30 DU
4 OHS @60/40kg
Remain time: 1 rep Snatch
TC: 12'

B/
AMRAP 18'
25 Burpee over the KB
20 KB Swing @24/16kg
15 T2B
10 KB OH lunges @24/16kg

4 rds, alternating
6x back squat (last round, max reps!)
6x push press (last round, max reps!)
Treeni on onnistunut, jos maksimitoisto pyörii 8-10 kieppeillä.

this is strenght training, so rest as needed between sets