EMOM 10

1 min : 2 x Hang Squat Clean + 1 Squat Clean 80/60kg
2 min : Row 21/17 Calories

AMRAP 14

50 Air Squat
20 Sit Ups
4-6-8-10....
Ring Dips

3 sets of
6/leg Front Rack Reverse Lunges
10 Bent Over Rows, supinated grip

5 kierrosta aikaa vastaan:

• 15 maastaveto
• 12 raaka rinnalleveto riipusta
• 9 etukyykky
• 6 push jerk

N 42,5kg / M 60kg

Aikaraja 20min.

2 rounds
1:30 cardio
5 inch worm
10 lunges + samson strech
5 muscle snatches with barbell
5 thrusters with barbell
-then-
10 minutes of weightlifting technique practising with stick. Both movements snatch and clean&jerk.
Koutsi pitää keppijumppaa :)

AMRAP 12

4-6-8-10-12-14....
Pull Ups
15 GTOH w/ Plate 20/15kg
5 Burpee Box Jumps 24"/20"

3 x 5 weighted ring dip

front squat

E3MOM x 4-4-4-10
(10rep ~70-80% of daily 4rm)

AMRAP 15 YGIG:

4-6 strict t2b
8 alternating pistol squat
10 landmine oblique twist
*after each round: 10 partner synchro medball sit up

landmine oblique twist https://m.youtube.com/watch?v=4dGj7rES9pY
partner medball sit up https://m.youtube.com/watch?v=XR2efvj-O5M

3 Rounds of:
50 Squats
7 Muscle-Ups
10 Hang Power Snatch 50/35kg