40 Min amrap

If possible - wear a weightvest

• 800 m run

2 rounds:

• 4 Chest 2 bar
• 8 Pullups
• 12 Pullups
• 16 Wallballs

Into

• 40m single handed Overhead walking lunge 1x24kg kettlebells

Repeat the whole thing for 40 minutes

Each m. Of the walking lunge and every 10m of the run counts as 1 rep

"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches

2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

lepoja

10 rounds for time:

• 30-27-24-21-18-15-12-9-6-3cal BikeErg
• 30-27-24-21-18-15-12-9-6-3 kettlebell snatch
• 29-26-23-20-17-14-11-8-5-2cal row
• 29-26-23-20-17-14-11-8-5-2 kettlebell clean & jerk
• 28-25-22-19-16-13-10-7-4-1cal SkiErg
• 28-25-22-19-16-13-10-7-4-1 AbMat-situp

W 12kg / M 16kg

• 3-3-3-3 of:
BB Front Squats
3 @ 9 RPE (-5%) (Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
80-85% 1RM 3 reps

Eilinen/

60 minuuttia kuntopiiriä.

30 vatsaa
10 etukyykkyä@50%
10 tiukkaa leukaa (kuminauhat)
30 maastavetoa@samakuorma kuin etukyykky
10 käsipaino penkkipunnerrus
10 boksi hyppyä

5min per round
- run
- 10m 5-step lunge, 10 wall squat, 10 scorpion
- row/bike/ski
- 20 box step ups, 20 air squat, 20m bear walk
Total work time 60min

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10 Plate Sit-Up + 10 Russian Twist
2) 3-7 Chest Rings Pull-Up + 5sec Hold

RPE 3+ to 4

Clean and Jerk: 6x3