Amrap 10’

10 DL 1 R leg 20 kg
10 KB Swing 20 Kg
10 DL 1 L leg 20 Kg
10 push-ups

For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg

5 rounds for time

20 x air squat
20 x push up
20 x ab sit up

1. 6x2 split jerk (kuusi kovaa työsarjaa)

2. Back squat 5x3

3. 10 x 1 broad jump

4. 3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled
movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here, (bs in other post)

4 min amrap:
21 thrusters
15 box-overs
9 pull-ups

2min rest, then 4 min:
15 thrustres
9 box-overs
6 pull-ups

2 min rest, then 4 min:
9 thrusters
6 box-overs 3 pull-ups

A: E90S for 15min
3-1 Power snatch +3-1 seated box jump
B: back squat 5x6@70%
C1: FC Lunge walk 3x16steps
C2: Nordic hamstring curls 3x5

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener