For Time with partner:

12 Worm C&J
45 Toes to Bar
12 Worm C&J
30 HSPU
12 Worm C&J
15 Muscle Up

Cap 12min

50 kcal bike/row
50 partner wall ball
50 partner sit-up w/ wb
25 box jump over

rest 1min

50 kcal ski
50m farmer's carry
50m over head carry
25 box over vurpee

rest 1min

250 SU
50 Deadlift 60/40kg
50 Partner push-up
25 box over burpee

wu:
AMRAP 8
5 up&down
10 band pull aparts
10 wb thruster
10 dead pug
20-30s mobility of choice

3x3
Viikko 10/16

Build In 12 Minutes Heavy Complex ( Not Max weights )

Clean + Hang Clean + Jerk

1) ENGINE

4 SETS OF:

AMRAP 6:

-350m Ski
-30 WB
-350m Row
+Amrap Burpee Over Rower

-REST 3MIN BETWEEN SETS-
Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

2) ACCESSORIES
4 ROUNDS FOR QUALITY:

-45-60s KB Plank Drag Through
-45-60s Banded Dead bug
-10/10 Banded Split Stance Wood Chop

KB DRAG:

Dead Bug:

Wood Chop:

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

4 x 6

Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.