2-5 rounds

1) Row/Assault 20-40kcal
2) 5-10 Parallette Push-Up + Passthrough *
3) 5+5 Single Arm KB/DB Clean
4) 1-5 Rope Pull-Up
5) 2-5 Sandbag over the shoulder

• One Push-Up, then Passthrough...

PARTNER AMRAP 10

20 row calories
30 air squat

I go you go!!

10 x 45s töitä/15s lepo

1. tuplanaruhyppy
2. istumaannousu

Kerää toistoja koko 45s ajan, eli pätki tarvittaessa sopiviin sarjoihin ettet aja seinään. Helpompi mahaliike kuin viime viikolla, yritä kerätä paljon toistoja.

Metcon (time)

For time: 2000m row.

TC: 12 minutes

Metcon (interval, reps)

For 5 rounds, EMOM:

1: 5-10 Strict pull-ups
2: 20/15 calories row
3: ME DB. snatch, alt. arms
4: Rest

Accessory:

3-5 sets of:
20 JM press. Light weight. Rest 2 min between sets.

Accessory:
50 Weighted sit-ups. Split anyhow.

Metcon (reps)

AMRAP in 12 minutes of:
10 ”2-for-1” wallball shots 20/14lb
16 Goblet reverse lunges (8+8) 24/16kg

Back squat VK3/4
3/6/3/6/3 reps

3x = @85%
6x = @75%

Deadlift

10x50%, 8x60%,5x70%,3x80%
send off 2:30

2x85%, 1x90%,1x95%, 1x100%,3x1x102-110%
send off 3:00

Pause front squat

5x5@heavy. 3 sec pause on bottom. (no horizontal plane)

SO 3:00

Power snatch

1-1-1-1-1