You go I go amrap 16
Max repsit toinen tekee toinen lepää 1:1min. Eli toinen tekee minuutin jonka ajan toinen lepää. Molemmille tulee kaksi min max reps thrustereita jne
1x4 Thruster
1x4 Ground to overhead
1x4 Front squat
1x4 Shuttle run 20m max reps

35/50-30/45-25/40kg

Tulos repsit (20m on 1 reps)

amrap 10
20 Punnerrukset läpsyllä
20 Vatsalihakset läpsyllä
20 Tangon yli hyppy syncro
20 Air squat syncro wallballille

Amrap 6min
Max reps cal row
split as you wish

Rest 1min

5 rounds for time
12 deadlift
9 hang clean
6 shoulder to overhead
split as you wish
42,5/60- 35/50-30/40kg
Tc 6

Tulos repsit + aika

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

SNATCH COMPLEX 5/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs
same weight in all sets

For time:
5x 250/200m Row, rest 20s btw efforts
—— Rest 2 min ——
3 rounds:
10/8cal AB
15 KBS 24/16kg (eye level)
—— Rest 2 min ——
5x 250/200m Row, rest 20s btw efforts

2-3rounds:
20-40s side planks + 60s plank

C1) Partner WOD, “Panic Breathing”
With partner 500-400-300-200-100m row x2 alternating
Partner holds kettlebell in rack 24kg/16kg, 5 burpee penalty each time the kettlebell drops

Back squat 5-3-3-3-1-1-1-1-1 reps

5 rounds for time:

1000 m Row
200 m Farmer's carry (24 kg)
50|50 m Waiter's Walk (20 kg)