90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch

AMRAP 15' OF:
20 DOUBLE DB SHOULDER TO OVERHEAD 2× 22.5/15 - 15/10
10 TOES TO BAR
5 MAN MAKER

10 RFT

Row, 250 m
Bike, 15/12 cal
Rest 1 min

Athlete Notes:
Aim for this piece today is that over the course of the 10 rounds you should increase the intensity gradually. I would aim to increase the speed every 2 rounds with round 9 and 10 being the fastest.

Accessory Work: AMRAP 10

L-Sit Hold, 25 secs
10 Pike Leg Lift Overs
20 Weighted Hanging Knee Raises, pick load

Write load in comment section

Kyykky 2x1x85%
-lämpöjen ohessa linkkarit 5x5

Penkki 2x1x85%
-lämpöjen ohessa facepulls 5x20

Maastaveto1x85%

A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy

LÄMMITTELY
2 kierrosta, 1:00/liike
Lonkkien pyöritykset seisten oik.
Lonkkien pyöritykset seisten vas.
Takareiden pumppaus kumpparilla oik.
Takareiden pumppaus kumpparilla vas.
Ojentajan venytys seinällä
Puppy pose
Jalkojen nostot lantion päälle
Ylävartalon nosto kädet sivulla

ETUKYYKKY
Emom 8, parin kanssa
4 x 6-8, tempo 3110
Toinen parista aloittaa parillisella numerolla, toinen parittomalla.

CIRCUIT
4 kierrosta, 30s./10s.
1. Linkkari
2. Ylävartalon nosto
3. Lankkuasennossa ylävartalon kierrot

1. 5 Front squats
2. 10 Db shoulder press
3. 10 Box step overs
4. 15 Ring row

20min amrap
500m bike @2kph
5 Pendlay rows @50kg
5/5 SA Kb Thrusters @16kg
5 Burpees

A: 9min emom: 3x plyo push ups
B1: 3x behind the neck push press + 2 OHS x3
B2: Nordic hamstring curls 3x8
C1: Lat pull downs 2set
C2: leg extensions 1set

Complete as many rounds as possible in 15 minutes

• 25 toes-to-bars
• 50 burpees
• 75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.