3 rounds for time of:

• 15 body-weight bench presses
• 20 single-arm rows, left arm
• 20 single-arm rows, right arm
• 1,000-meter row

Men 40-lb. dumbbell
Women 25-lb. dumbbell

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 70/60

Rest 2’

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 60/50

Rest 2’

7’ AMRAP:
15 lateral Barbell Burpees
21 Power Cleans 50/40

Warm up(0:00-10:00)
3rds
20 jax
10 pick grass
5 plyo

Mobility(10:00-15:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(15:00-20:00)
Workout Preview

Fittrain Intervals(20)
1:00 min per station x4
airdyne
shoulder taps
jump and touch
banded flutters
narrow mountain climbers

Finisher
30 cross crunch
1:00 min child's pose

5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

5 rnd of:

10 HSPU
10 Alt D-BALL shouldering 60/40
10 Toes To Bar

Partner WOD
10 rft
Power snatch x3 @55/35kg
6 TTB
10 burpees
Alternate full rounds

• 4 Interval of:
Row 1000 m @ > 90% MHR
1:1 rest each interval

4* 3' work / 2' rest
350/300m Row
AMRAP
5* Burpee
10* Alt DB Snatch

3*
10/10* Box Step 2* DB
10/10* KB DL
20* Ring roll out

Aiheena tempaus

A.) 2 snatch pulls + 2 Squat snatches

4 sets with same weight
75-80% of 1RM
-no need to be TNG, you can drop between the reps

B.) Amrap 12
10m double db/kb walking lunge
16 T2B
8 Double DB/KB power cleans

10m double db/kb walking lunge
8 Bar MU
8 Double DB/KB power cleans

25/17,5kg DBs // 24/16kg KBs

-tavote päästä kolmannelle kiekalle selkeesti.

C.) Weighted plank hold
4 x 30 sec
-sama ja haastava paino joka settiin
-vähän lisää viime viikkoiseen mikäli mahdollista