EMOM for 12 minutes of:
3-5 Pull-ups
6-8 Burpees

Choose moderate amounts for the pull-ups and burpees.

Accessory:

3 Rounds of:
25 Seated band pull
10-20 Close grip push-ups with legs on medicine ball

Finisher:
100 Tricep band push-downs. Light band.

Metcon (time)

21-15-9 reps for time of:
Snatches 50/35kg
Box jumps 24/20”

Timecap: 10 minutes

Accessory:

3 Rounds of:
15 Supine ring-rows
15 Ring push-ups

Then

3 Rounds of:
20 JM press
20 Band pull-aparts

Rest as needed between rounds.

Metcon (quality, speed)

EMOM for 20 minutes of:

1: 20/15 Calories row
2: 10-15 HR Push-ups
3: 10 DB Clusters
4: Rest

*Scale the reps so that you’re able to finish each set around 30-45s.

Goal here is to move fast on each movement so keep the weights moderate/light.

Accessory:

4 Rounds of
Push up with hands on medicine ball, 15-20 - light
Bent over row, 15-20 - light

AMRAP 10

5 pull up
10 kbs@24/16kg
15 sit up

Thruster 3x3

3 kierrosta
10 Sammakkomaastaveto tempo 31X1
8+8 Jakokyykky etujalka korokkeella kahvakuula eturäkissä tempo 2110
1min lepo

3 Rounds for Reps.

Amrap 5 (A)

13 Hang Power Clean 50/37,5kg
50 Barbell over Jumps
7 STOH 50/37,5kg
15 Double Unders

Rest 1 minute

Amrap 5 (B)

Row 30/24 Calories
10 Rower Over Burpees.

Other athlete starts from AMRAP A and the other from AMRAP B. Change between the amraps during the rest minute. Each athlete completes each amrap 3 times. Result is all pair’s repetitions together.

3 x BB shoulder press
pudotusarjat 3x
(kolme eri painoa, eka sarja
8-12 toista)

3 x Hauiskääntö "Golden 7"
21 toistoa. 7 alhaalta puoleen
väliin, 7 puolestavälistä ylös,
7 alhaalta ylös. YGIG

10 EMOM

10 EMOM: 2 power cleans + 1 split jerk.

Lisää painoa esimerkiksi joka toinen sarja. 50-75% maksimista.

16min alkavalla minuutilla

1. 6-8 thruster
2. 25-35 tuplanaruhyppy