LÄMMITTELY
Amrap 15
10 Air squat
10 Horisontaalinen työntö kumpparilla
10 AKK - pito
10 Selin kierrot alavartalo (oik. ja vas.)
10 Kyljellä rintarangan kierto (oik. ja vas.)

VOIMA
supersarjoina 5 x 40s.-10s.-40s.
Lepo supersarjojen välissä 60s.
• Goblet squat kp/kk
• Punnerrus

Tabata x2
• X-hyppy/marssi
• Eturäkkikanto

• Askelkyykkykävely
• Lankusta sivulankkuun

A,
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Clean- 3 sec pause at the bottom of the first clean

B,
5 rounds for time of:
10 L/10 R Single Arm Dumbbell Thrusters@22,5/15kg
20 Box Jumps @60/50cm

Goal: Sub 17 min

C,
R Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Hollow Hold: 4 x 20 secs / 10 secs
L Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Forearm Plank Seesaw: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Hollow Hold- 1 rep for every 1 sec held
Forearm Plank Seesaw- 1 rep for every 1 sec held

Accessory 3 Sets

8 DB Bench Press
15 GHDSU

increase weight last week.

10 rounds

5 t2r
7 b 60/50j
9 swing 24/16

TC 10

1 round, 4 mins per station, for max reps of:

• Kipping Deficit Handstand Push-up Rest 2 mins
• Strict Handstand Push-up Rest 2 mins
• Kipping Handstand Push-up

Athlete Notes:
Aim for this piece today is to accumulate as many reps as possible at each variation. The idea isn't for you to go to complete failure at each part, I want you guys to pick a manageable number of reps at each movement and to keep yourself on a consistent time frame.

A,
For time:
Max Echo Bike Calories, 3 mins
50 Deadlifts @102/70kg
150 Double Unders
25 Front Squats @84/57kg
Max Echo Bike Calories, 3 mins

Bike Calories- edit in the number of reps achieved

Goal: Sub 15 mins

B,
For time:
75 Toes-to-bars

Every time you break complete:
Run, 200 m

Complete as:
21-18-15-12-9 reps

Sets must be unbroken.

12 min AMRAP
10 man maker push ups 2x22,5kg/2x15kg
10 pull ups
20 cossack squats
10 T2B

M 45kg/ F 30kg
25 OHS
25 sit ups
25 push press
25 sit ups
25 front squats
25 sit ups
25 back sqauts
25 sit ups

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 75% training max
Set 2 is 3 reps of 85% training max
Set 3 is max reps* of 95% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

4 Sets:

8 Double DB row
0:30 Hs Hold