Amrap 20'
2 ring mu
4 handstand push up
8 front squat 60kg

Warm Up, stretch

Warm up with weights
KB Complex:
3 Rounds
KB deadlifts x 8
Goblets x 8
Push-ups x 8
V-ups x 8

WORKOUT
6 Rounds for time

3 med ball push-ups
3 plyo med ball push ups (3 each arm)
3 SA DB Snatch (3 each arm)
3 DB front squats (70lbs)
3 PG2OH (50lbs)
3 split squats weighted (3 each leg)
3 V-ups
3 crunches

Conditioning (Team Version)
In Teams of 3, For Time (30 Minute Cap):
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Assault Bike

Banded Pull-throughs: 4 x 15. Rest 60s
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Venyttelyä ja kehonhuoltoa. Rauhallinen,kaikille sopiva tunti.

10 min ride for distance
5 min rest.

Three Times

27 min Amrap
2 snatch @87%
9 stoh @ snatch weight
15 cal row
21 box jumps

Box jump
10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20

Kettlebell swing (24 kg/ 16 kg)
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 and 10

Time cap 20 minute

A.
Backsquat 7x5

B.
3 rounds for time:
21 Wallball
18 DB powersnatch (alternating)
15 T2B
2 Legless rope climb

100 double under
50 cal
40 Wall ball
30 t2b
20 burpee
10 cluster 50 kg
5 eounds with partner