Switch A and B. 6 Rounds so 3 intervals on each working 3 on 2 off

A.
Run 400m
12 DB push press 2x22.5/15kg
Max single db snatches

B.
30/25 Cal Row
15 thrusters 40/30lg
Max burpee over the bar.

1min AMRAP:
15 Wallball, 12 Box Jump, 9 TTB,
1min rest,
2min AMRAP,
1min rest,
3min AMRAP,
1min rest,
4min AMRAP,
1min rest,
5min AMRAP

Every 30s x 16:

1 power clean

Nosta painoa joka toinen kerta. Aloita 50% C&J max.

Row 3000m

AMRAP 8

1 Deadlift 120/80kg
2 Strict Pull Ups
3 Bar Facing Burpees

YGIG

E2MOM for 12min
1st.
35 Double unders
10 Pull-ups

2nd.
35 Double unders
10 V-Ups/Tuck-Ups

3rd.
35 Double unders
5 HSPU/ 8 Push-ups

40min easy pace

20 psoas march
10/10 single arm db row
20 banded deadbug
10/10 single arm db push press
10/10 alternating box step ups
10/10 single arm suitcase deadlift
20 hollow rocks
20 banded face pulls
10/10 side plank rotation

• Rauhallinen tahti
• keskity liikkeissä lihastuntumaan

AMRAP 11 (Reps)

20 Burpee Box Jumps 24"/20" ( box facing)
20 Kettlebell Deadlift 32/24kg
8 Strict Pull Ups
21/15 Cal. Row.
20 V-Ups

Every 4 min x 4:

250m row
15 burpees over rower
10 wall balls

Jokaisen kierroksen tulisi olla toista nopeampi, GO HARD! Tulos on yhteenlaksettu aika.

15-20 minutes

Toes to bar & Rope climb practice