2 rounds
Amrap 2'
Max cal row
Amrap 6'
Ladder +3
Thrusters 35kg
Lateral bar burpees

LÄMMITTELY
Amrap 15
10 mittarimato
10 kissa/lehmä
10 (5+5) käden alivienti ja avaus ylös
10 Lonkan kierrot
10 Air squat

TREENI
4 kierrosta/liike
40s./60s.
1. Takakyykky
2. Lattiapunnerrus kp
3. Pystypunnerrus kp

3 rounds
8-8 x 1 arm bent over row
10 x pull over
10 x diamond push-up

3 rounds
5-5 x snatch+press
10 x goblet squat
20-20 x side bend

Wod
Amrap 15’
6-6 x clean
7-7 x oh lunge
8 x burpee

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

Ladder 9'
Add 3 reps every round
3 wall ball 9kg
3 lunges
3 kettlebell swing

Amrap 16
16 hang dumbell snatch 22 5kg
20 sit Up
5 bar mu

10 rft
10 double dumbell lunges 22.5kg
30 double under

Practice HSPU
Beginner:
Wall climb push through drill + Kick up to
handstand

Intermediate:
Find stable tripod + practice kipping

Advanced:
3x Amrap kipping HSPU rpe 7
+
6rft:
7x Strict Chin ups
9x Ball slam
15/12 cal row
Rest 30sec between rounds

3 X

21's Bicep curl
20 Tricep pull-down
15 Lateral pull-down
15 Plate frontal raise

30min for quality

42 Cal Erg of your choice
21 Air squat
21 Push-Up
21 Abmat Sit-ups