30 reps cluster 70kg
100 reps squat
70 reps pushpress 50kg
300 reps situps,hollow,, linkkare

10-8-6-4-3-2-1, build up from bar.

Juhannuksen jälkeinen Amrap treeni 🥵

1. AMRAP 6
   10 one hand DB devil's press
   20 goblet squat with DB
   30 one hand DB push press
   -rest 2min-

2. AMRAP 6
   Rx 60kg/45kg
   24 deadlift
   12 power clean
   6 push jerk
   -rest 2min-

3. AMRAP 6
   50 SU
   20 KB swing 32kg/24kg
   10 burbee
   -rest 2min-

4. AMRAP 6
   "Bear complex"
   Power clean+ front squat+ push jerk+ back squat+ push jerk

Split reps anyhow.
Result: all AMRAP reps together!

Hyvää juhannusta 🌞

Complete as many rounds as possible in 12 minutes of

• 9 double-kettlebell deadlifts
• 100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Build up to 1RM

Partner Wod
AMRAP 30 (RELAY)

A)
10 One Handed OH DB Lunges
10 Alt. DB Snatches
3 Wall Walks

B)
10 Alt. Box Step ups
10 Alt. DB Cleans
3-6 Strict Pull ups

-Partner 1 does all of part A, then Partner 2 does all of part A. Same thing with part B (AA-BB)

-Continue till the clock saves you

Climb in 85 - 95% and Perform

5 x 1 Every 2:00

3 Rounds :

2:00 Cardio
10 Kettlebell Swing
0:30 Active Spiderman
5 + 5 Hang DB Snatch
5 Air Squat

Back squat 3-3-3-2