Bike Easy 5:00
Echo Bike Easy 5:00
Run 400m Easy
Run 200m Fast

AMRAP 12

5 Wall Facing HSPU
30 Double Unders
7 CTB
15/12 Calories Bike Erg

A: Burpee box jumps 6min emom
B: Power clean 8x3
C: leg press 5-5-5+
D: Bench press 3set
E: Chin ups 3set
F: DB shoulder flys 1xMax
G: DB biceps curls 1xDropset

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

EMOM for 3 rounds:
1) Oblique DB snatches right (jalan ulkopuolelta nosto yläviistoon)
2) Oblique DB snatches left
3) Rest
4) Landmine twists
5) Rest

max reps on 70kg

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

-100 deadlifts 60/45kg

7rds of:
-15 bar over burpee
-15 double db thrusters 2 x 15/10kg
-15 US KBS 20/16kg

Then:
-400m run(both) plate 15/10kg overhead.
(Both athletes need to run same time)

10 RFT
8x G2OH
10x Bar facing burpee
RX: 43/29kg
TC: 15min

Part A).
Skill Primer
Dip Muscle Snatch, Tall Snatch from Toes & BTN Snatch Grip Strict Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Snatch
(8 sets x 2 / 60%-75%)