12-minute AMRAP

• 8 dumbbell snatches, arm 1
• 8 overhead walking-lunge steps, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead walking-lunge steps, arm 2
• 40 crossovers

♀ 50 lb
♂ 70 lb

20 kierrosta
E90s välein:
3-10 punnerrusta
10-15 ilmakyykkyä
Loppuaika jotain laitetta

Build to A Heavy Set of 3 ( TnG )

• We aren´t necessary looking to PR today. Just build to something that feels heavy today.

3 Rounds :

1:30 Cardio
10m Bearwalk
10 Scorpion
10 Elbows Rotations
5 Box Jumps

Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

For time :

25-20-15-10-5 American Kettlebell Swing 32/24kg
500-400-300-200-100 Meter Ski
10-8-6-4-2 Bar Muscle Ups

TC 20

Find your 1RM

4-4-2-2-1-1-1

Go every 3:00

A: 10min emom 3x BW jump of choice
B: Db Bulgarian split squat 3x8
C: Assisted BW sissy squat 3x6
D: 12min emom 10xrkb swing

A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min