AMRAP 15 ski erg for distance

Squat 5x5 with a safety bar. Rest as needed.

Vähän pystypunnerruksia, vipareita ja hiihtoa päälle.

40 min amrap at consistent pace:
30/25 cal row or ski
30 KB swings 24/16 kg
30 m walking lunges
60 s rest

A) Skill
Kipping pull up, kipping chest to bar pull up

B) Strength
4 sets, alternate between movements every 90 sec.
8/6 strict chin ups
8/6 strict ring dips
(Options: weighted, bodyweight, slow eccentric, feet assisted)

C) Accessory/Core
3 rounds
30 sec. ON / 30 sec. OFF
single arm KB front rack carry R
single arm KB front rack carry L
plank/ring body saw

Deadlift 5x3 reps, then max reps @ 85 %

For time:

100 DU
25 HSPU
80 DU
20 HSPU
60 DU
15 HSPU
40 DU
10 HSPU
20 DU
5 HSPU

TC 15min

Squat clean: 6x3 (65-85%)

10 rounds:

1 bar muscle-up
10 alt. devils press 20kg

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- Press to OHS
- Snatch Pull
- Snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- Snatch

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4x
1) Amrap 4
4 hang power snatch 52/35
5 muscle up (can be paoli low bar)
3 burpee box jump over 24/20"
2) AMRAP 4
easy row/bike or ski
- score is rounds + reps total from the first 4 min am rap

A,
6 D-Ball Ground-to-Shoulders, pick load

Every 1 min for 9 mins.

B,
5 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
20 Kettlebell Swings @32/24kg

Double Kettlebell Front Rack Carry- choose the weight but should be done in no more than two sets

Complete in teams of 2.

C,
3 rounds of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
--tnen--
3 rounds of:
10 L/10 R Quadruped Hip Extensions
10 L/10 R Knee Band Standing Hip Hinge Abductions
Rest 1 min

Single Leg Glute Bridge Hold- no rest between sides