AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

Kilos – (52/38)

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK/RCVR(30)
walk, run, bike, row, skip, yard work....move for about 30 mins today.

Finisher
:30 side plank pwr side
1:00 butterfly stretch

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(16)
WRK :20 REST :20 x8 rounds
curls
bent over row
wall sit
jing jang

Finisher
50 side bends
1:00 stretch of choice

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Super set
Deadlifts + Bench press
E2MOM
5 reps @ 70% of 1RM

3 kierrosta:

• 5 burpee
• 10cal BikeErg
• 10 linkkuveitsi
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min lankkupito
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulaukku oik. (side plank)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulankku vas.
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 selänojennus (2-3sek pito)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 venäläinen vatsarutistus
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 istumaannousu
• 10cal SkiErg

A: Back squat 3-3-3+
B: Bench Press 4set
C: Kb sea saw press 3x8
D: Triceps push downs 1xMax

Midbody Strenght
3 rounds
15+15 standing banded trunk twists
10+10 windmill @add weight each set
:30-45s side plank R/L
rest 1 min

2 rounds

10-12 french tricep turns with heavyish weight
20 banded tricep turns (green band+stick)
rest 2 min

Cool down
2-3 min light row
1+1 min banded bully strech
1+1 min banded lat strech
:30 banded tricep strech

1x Power Clean
1x Push Press
1x Snatch
1xOHS

All at same weight

Bench press
3x4
3x3
3x1

Mantenere 9' di handstand hold
Ogni volta che si perde la verticale 9 burpees