AMRAP 3

15 Db Hang Squat clean 22,5/17,5kg
30 Du´s

rest 2 min

AMRAP 3

10 DB push press 22,5/17,5kg
8 Chest to bar pull ups

rest 2 min

AMRAP 3

20 DB snatch ALT. 22,5/17,5kg
16 WB 20/14p

Recovery/Warm UP

30 minutes easy ERGOS

Warm up
Tabata (4 mins)
Bear crawl/scap pull ups/HS hold/lunge
Mobility (6 mins)
1 min foot and calf roll
Partner shoulder stretch

Gymnastics 9 Emom (partners)
1: HS walk
2: pistols
3: BMU

Barbell cycling 8 min Emom
1: Deadlift
2: Hang clean
3: STOH
4: rest

Wod: in partners for time
Diane 21-15-9(DL/HSPU)
Isabel 30 snatch
Grace 30 C&J

Session: a sample of our comp class! Returns after the open.

For Time:
3 Rounds
10 Power Snatches 40/30
12 Bar-Facing Burpees

Rest 1 Minutes

3 Rounds
10 Bar Muscle-ups
12 Bar-Facing Burpees

5-5-5-5-5 of:
BB Front Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps

15’ AMRAP
5 Squat Snatches 50/40
10 Chest-to-Bar Pull-ups
400 Meter Run

200m run
12 push ups

Timecap 8mins

400m Run
3*
10* PVC sh pass
10* PVC OHS
5/5* KB Snatch

4*
50* DU
20* TTB
10* Power Snatch 50/30kg
1' rest BTR

TC 25'

2*
1' Side plank R/L
1' rest BTR

Eilinen/lepo

Basic Endurance 60 minutes, with Skills

Easy AMRAP 10
Row 1000m
HS walk 20m

Easy AMRAP 10
Bike 45/38 Cal.
5 Ring MU