15 min quality work

15 hip extension GHD
8/8 cossack squat (w/kb)
10 strict toes to rings or bar

5min amrap bodyweight

6 MIN AMRAP

• 6 Burpees
• 6 HSPU
• 6 GHD Situps

TIMES TO BEAT

Beginner athlete: 2 rounds and 13reps
Average athlete: 4 rounds and 1reps
Advanced athlete: 5 rounds and 7reps
Elite athlete: 6 rounds and 14reps
Regional athlete: 7 rounds and 5reps

1 x 1,000m Row
2 x 600m Row
4 x 200m Row
2 x 600m Row
1 x 1,000m Row
Equal Work/Rest

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

3 X 10 back squats og 10 front squats med samme vægt
Kg er score

Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

tempaus
2@70%
2@75%
2@80%
1@90%
1@93%
1@95%
raskas

rive + työntö
1+1@70%
1+1@75%
1+1@80%
1+1@85%
1+1@90%
1+1@93%
1+1@95%
raskas

Takakyykky
3@80%
3@85%
3@90%

boksihypyt 25kpl

Rive + rive polvelta + työntö

2x(1+1+1)@70%
2x(1+1+1)@75%
3x(1+1+1)@80%
1+1+1@82%
1+1+1@85%
1+1+1@90%

Dippi/ajo

5x3@120-130%

Boksi hypyt 30kpl

7 MINUTE AMRAP

• 5 Pullups
• 10 Pushups
• 15 Air squats

GO ALL OUT - YOUR SCORE IS THE TOTAL REPS PERFORMED

TIMES TO BEAT

Beginner athlete: 3 rounds and 2reps
Average athlete: 4 rounds and 18reps
Advanced athlete: 6 rounds and 4reps
Elite athlete: 7 rounds and 20reps
Regional athlete: 8 rounds and 8reps