For time

10 Clean&jerk
25 Box jump
10 Clean&jerk
20 Box over burbee
10 Clean&jerk
15 Box jump
10 Clean&jerk
10 Box over burbee
10 Clean&jerk
5 Box jump

Barbell 60/45kg
Box 60/40cm

TC.18min

A: Bench press 5x3
B: Strict pull ups 3xMax
C: Seated Shoulder press 4x6
D: Narrow grip lat pull 4x6
E: Triceps push downs 1xMax

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

AMRAP 20
12 kb deadlift @2x22/16kg
6 chest to bar pull ups
12 medball box step ups @9/6kg
6 chest to bar pull ups

Pohjois-Savon piirinmestaruuskilpailut, Varkaus

7 rounds for max distance of

• Bike 1 minute
• Rest 1 minute

AMRAP 25min

15cal C2 bike
15 abmat situp
15kbs

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

Z-press
5x5, RIR 2-3