3 x
4 etukyykkyä + 6 takakyykkyä.

*Paino noin 70% etukyykyn ykkösmaksimista
*ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.

*sarjojen väliin 2-3 minuuttia lepoa

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing

15 min amrap/ 5 rounds

6 toes to bar
6 clean and jerk 60/40kg
12 sit-up
15 cal Nike

4 Rounds 50%bw / 8 Rounds 32,5/25
8 cal row/ski
8 t2b
8 powerclean
8 front squat
8 s2oh
8 ohs

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(24)
WRK :35 REST :25 x6
jump rope or double unders
v-ups
jing jang(5yd suicide)
russian twist

Finisher
1:00 child's pose
1:00 bf stretch

For time
15-12-9-6-3
Power clean 60kg
Bar facing burpees

Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(30)
WRK 3:00 REST 2:00 x6
:30 alternating db shoulder press
:30 5 yard shuttle runs(back and forth touching down)
:30 renegade row(push up+row+push up+row)
:30 step ups
:30 walk outs
:30 airballs(squat w/medball toss above head)
Complete movements consecutively
rest two minutes after each round

Finisher
50 oblique crunch
1:00 samson

Back squat heavy 3rep of today
+
8rft
6 alternating DB/KB FRC reverse lunges AHAP
10 Dynamic push ups*
10 Russian twist with 15/10kg WP
*Pushups are performed by dynamically alternating hands on a 20kg WP."

30min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Hitta prattempo mellan varje varv

For time
150 du
75 ttb
75 wb
150 du
50 pull up
50 mb step up
150 du
25 hspu
25 burpees box jump over 60cm
Cap 26'