15min

7 raaka rinnalleveto 80/55kg tai 70-75%
25/20cal laite

”Fight Gone Bad”

Metcon (reps)

With running clock 3 rounds, 1:00 min work per station, AMRAP each round:
1. Wallball shot 20/14
2. SDHP 35/25kg
3. Box jumps 24/20”
4. Push press 35/25kg
5. Calories row
6. Rest

Score = total reps

Bodybuilding
3-5rounds

8+8 seated press
10+10 DB lateral flies
3-10 strict pull up
10+10 DB row

Push Press

Built Heavy TnG 3 Reps. In Fifteen minutes.

AMRAP 30 ( REPS )

Work 0:40 rest 0:20

35 Box Over Jumps 24/20"
30 Toes To Bar / 90 Sit Ups
25 Bar Over Burpees
20 Thrusters 45/32,5kg
15 Shoulder to Overhead 45/32,5kg

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