On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.

1 Set of 20

Build to a heavy set of 20 thrusters.

A good launching point for percentages would be 50% of your 1RM.

3 attempt max here.

TC 15

On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

3 Rounds For Time:
5 Strict Handstand Push-ups
10 Deficit Handstand Push-ups (3.5"/2")
15 Handstand Push-ups

Rest 1 Minute After Each Round.

3-4 Sets of 8-12 Reps:
A. Barbell Bent Over Rows
B. Barbell Good Mornings
C. Neutral Grip Dumbbell Curl

*Repeat from 6.14.22 

20 MIN AMRAP

• 1/2/3/4/5… Push Press 2x17.5kg DB
• 1/2/3/4/5… Burpee Box jumps

A:Power snatch+ double btn snatch grip push press+ 2 ohs 4x4
B: Hip clean pull+ squat clean without hip contact + squat clean 4x3
C: Double spilt jerk from rack up to heavy

Rive ja tempaus

A: Assisted SA push ups 3set
B1: Rumanian Split Squat 2set
B2: KB Sea saw press 2set
B3: Double Kb swing 2set
B2: Hanging Kb gorilla rows 2set