AMRAP10
5+5 1-arm Devils press
10 Toes to bar/hanging leg raise/V-up
15 Goblet squat

push press (front rack & BTN) + thruster practice

5 rnds for time
5-4-3-2-1 bear complex @40/30kg
"20"" plank/hollow body hold"
10 (5/5) box step

T.C.: 12'

1000 m row
50 air squats
30 deadlifts (60/80kg)
400 m run
100 DU
40 double DB thrusters (2 x15/22,5kg)
400 run
20 devil’s press (2 x 15/22,5kg)

Siinä se, otsikossa

For time

• 50 air squats
• 15 shoulder-to-overheads with a 105-lb barbell for women and 155-lb barbell for men

Jerks

A) 3-4x (WU)

• 3 Strict Press in Split Stance + 3 Tall Split Jerk
• 3/3 Split Lunge Jump

*rest as needed

B) Push Press
E90SEC x5:

• 1 Push Press + 1 Push Jerk *Build up to starting split jerk weight

C) Split Jerk
E2MOM X6-8:

• 1 Split Jerk *Build to days heavy

Odd Object

4 Sets:

• 20 GHD
• 20m Yoke Carry (10+10m)
• 30m Heavy SB Bearhug Carry (50-60kg?)

Yoke: @130kg

*Rest 3min between sets.

Accessories

A) 4x Superset:

• 10 Straddle Z-Press (KB)
• 10-15 KB/Plate Front Raise (3s jarruttava alas) *rest as needed

B) 3-4x For Quality:

• 10-15 Zottman Curl (DB)
• 20-30 Banded Tricep Ext.

5 x 5 @ 2:30

4 rounds for quality:
8/8 Bulgarian split squats
10-12 Romanian deadlifts

As heavy as form allows

DB single arm row 4x8 reps/side (raskas paino)

Paloheinä klo 17:15