3x9 min AMRAP, 2'rest
500m row
"40"" plank hold "
30 total one arm DB push press (15/15, split as
you want) @15/10kg
20 DB pull through
10 wall ball

Continue next AMRAP where you finished

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%
drop and go

• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

POWER CLEAN LADDER

3x 70%
2x 75%
1x 80%
3x 75%
2x 80%
1x 85%

Every 2min

30-20-10 reps for time:
• Deadlifts 135/95#
• AbMat Sit-ups
Then, 15-10-5 reps:
• Back Squat 135/95#
• Burpees bar-facing
Use one barbell from the ground for both movements. Goal: 12 min.

14 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 12 Wall Balls 20/14#
• 12 calorie Row
• 14 Wall Balls 20/14#
• 14 calorie Row
Continue +2 pattern until time is up. Goal: complete the round of 22 reps/cals (224 total reps).

Rive+ rive pp + työntö
1+2+1
32kg saakka

Rive+työntö 1+1
Oisko ollu 39kg saakka

Tempaus lantiolta + valakyykky 3+3
29kg saakka

Tempaus pp + tempaus 1+1
34kg saakka, vain 1 t pp kaatu

Etukyykky 5-4-3-2-1
35,45,50,55,59

+loppujumps!

Kevyt reeni tånään, ei montaa nostoja.

2-3sets:

15-30s chin over bar
15-30s ring support
15-30s hollow hold

rest as needed between movements

AMRAP12
Run for max distance
*Every 3min, including 0:00: 15 Pull-ups / Jumping

Rest 4 min

AMRAP12
Bike erg for max distance
*Every 3min: 20 Alt. DB Hang Snatch

Rest 4 min

AMRAP12
Row for max distance
*3min: 30 Air squats

Z-press
5x4-5, 60sec between sets

1-2 reps in reserve

Bench Press

5 x 5 ~80%. Across same weight.

Go Every 3:00