AMRAP’7
10cal ski
10 Squat clean 45kg
10 bar facing burbees

Rest 4min

AMRAP’12
10 GTOH 45kg
30 DU
15 T2B

Tulos: Molempien amrappien yhteenlasketut toistot.

Bench press 5x6 @70%

2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

E2MOM x 10

1 bear complex

For time
3 round
10 hang power clean 50kg
5 ring mu
Directly to
3 round
10 push press 50kg
10ttb
Directly to
10 sdhp 50kg
5 wall climb

5 rounds
10 hang power clean db
4 hspu

5 rounds
10 Push presses db
10+10 One arm row db
10+10 front raises db

5 rounds
10 floor presses db
10 Push ups

5 rounds
10 db dips over head
10 dips from chair

5 rounds
10 Db curls
3 wall climbs

Run 3km, / ski 4km / row 3km

3 Rounds For time:
Row 500/450m
18 Toes to Bar
200m Run
Rest. 2 min Between rounds.

Week 1/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Running for 4,7 km

10 reps max weight back squat