AMRAP 6

1-2-3-4-5-6-7-8.....

Deadlift
Hang Power Clean
STOH
Front Squat

DB`S 22,5/15 kg´s

For time:
9-15-21
push jerk @60/40kg
pull up

(Target under 6min, time cap 10min)

6 x alkavalla 90s
4 raaka rinnalleveto @70-80%, pikavoimaa eli touch n go

6 x 4 OHS
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

EMOM12
1. Stealth pistol squat walk
2. Gymnastics swim (20sec front crawl / 20 sec breast strokes)
3. Air squat to pistol squat
4. Banded plank walks

https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

Choose two of the following:

• 5 x 15 lying back extensions
• 3 x 15 heavy single arm kb swing (6 sets)
• 3 x 10 slow ghd back extensions
• 3 x 12 slow stiff legged deadlift with two heavy db´s
• 3 x 10 good morning

EMOM 21

Minutes 1- 7 : 3 Position Squat Clean ( High Hang - Hang Floor )
Minutes 8 - 14 : Squat Cleans ( Hang & Floor )
Minutes 15 - 21 : 1 x Squat Clean

Score : Last seven lift.

apuliikkeeksi 2x 8+8

6 Rounds, EMOM:

1: 10 Close grip bench press
2: 16 DB hang clean and jerk
3: 15 American KBS
4: Rest

*Choose moderate weight for the movements. Goal is to go unbroken.

Accessory:

3-5 Rounds of:
15 Good mornings, moderate weight
15 Heavy KBS

Metcon (time)
3 rounds (each) for time of:

P1:) 1000/800m Bike
P2:) DL Hold/FR Hold/ OH Hold

M: 100/80/60kg N: 70/50kg/40kg
*Partner on the bike can only cycle when the other partner has the barbell in the hold lockout.

Accessory:
10-20 minutes of stretching/mobility work on one area of body.