4' AMRAP
- 1 deadlift
- 1 power clean
- 1 hang power clean
- 1 front squat
- 1 STOH
@70kg

2:00 easy bike or row
10 air squats
10 passthroughs

Backsquat
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

OHS 6x1

IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

A: Bench press amrap@90%
B1: Lat pull downs 3set
B2: Cgbp 3set
C1: Side laying Db reverse shoulder flys 2set
C2: bb skull crushers 2set
C3: Db hammer curls 2set

Back squat 3x10, amrap sista setet

For time:
10K Assault Bike

5 kierrosta aikaa vastaan:

• 60 high knees
• 30 burpee
• 20 tuolidippi
• 10 ilmakyykky