EMOM’30
1. 15 cal row
2. 7 power clean 50kg
3. 30 DU
4. 8 STOH
5. Rest

3-4rounds

10-15 GHD hip extension
10-15 hollow rock

Squat clean technique

AMRAP 3x10

AMRAP10 - core
20 superman
20 vatsarutistus
20 kantakosketus puolelta toiselle
20 lankussa kierrot

AMRAP10 - yläkroppa
10 rengassoutu
10 punnerrus
10 kulmasoutu
10 hauiskääntö + pystypunnerrus

AMRAP10 - alakroppa
10 yhden jalan sjmv
10 air squat
10 stepperin/boksin ylitys
10 lonkan koukistus

16 x 20s. on 10s. off
for max call
Assault bike

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump

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DL
5 x 3
4 - 1 - X - 2
- down - bottom - up - at the top
- use moderate weight
- focus on pressing with legs and upper back tight
- leave 4 reps in rez

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.

1 Set of 20

Build to a heavy set of 20 thrusters.

A good launching point for percentages would be 50% of your 1RM.

3 attempt max here.

TC 15

On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.