Voit tehdä kehonpainolla tai ottaa lisäpainoksi käsipainot/kahvakuulat
4 kierrosta
30s./työ per jalka
30s./lepo

A,
Stiff Legged Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Holbrook"
10 rounds, each round for time, of:
5 Thrusters, @52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.
Goal: unbroken sets

C,
50-40-30-20-10 reps, for time of:
Assault Bike Calorie

Alternate back and forth with a partner OR rest the same amount as your work set time.

D,
3 rounds for quality of:
15 Hip Extensions
6 L/6 R Kettlebell Cossack Squats, pick load

Complete 2-3 rounds.

4x2
take from the floor

A: Snatch pull doubles 5x2, focus on extension @40-50%

B: Tempo power snatch + OHS + tempo squat snatch 6x1 @60%

C: Squat snatch up to heavy

In Teams of 2

AMRAP 15 min.
100 double unders
20 devil’s press@2x22,5/15 kg
10 wall walk

Goal: 2+ rounds

rest 5 min.

AMRAP 15 min.
50 calories row/bike/ski
10 man makers
5 rope climb

Goal: 2+ rounds

500 Cal for time

EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

400m run or 500m row or 20 cal bike
Into 3 rounds
10 pvc pass throughs
10 PVC overhead squats

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean complex
Every 1:30 x 8
1 high hang clean
1 hang clean
1 power clean

*increasing in weight each round

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S