Chipper:
300m Run/Row
40 Pistol Squat
30 Hollow Rocks
20 Deficit Push Up
10 C2B

AMRAP 30:00 with a partner:
50 Wall balls @9/6kg
50 KB USA swing @24/16kg
40 Anchored Sit-ups
40 Hollow Rocks
30 KB Sumo Deadlift High Pull
30 KB gorilla Rows @2x24/16kg
20 KB single arm Overhead Squats
20 KB Thrusters
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

30 MIN AMRAP

• 30 cals
• 10 Thrusters (højre) 16kg
• 10 Ring rows
• 10 Thrusters (venstre) 16kg

3 rounds YGIG
5x push press (2sec pause at the bottom)
5x chin up (5sec pause at the top)

Core workout

E2M12
Every 2nd minute for 12 minutes
3x push press +30sec OH hold
@1RM shoulder press

A: 8min emom
Triple jump for distance
B: Deadlift 5x5
C1: Strict chin ups 3xMax rpe7-8
C2: Banded Nordic hamstring curls 3set

5 rounds
10 cyclist squat with barbell
10 jumping squat
10 ohs with barbell
10 box jump

3 kierrosta
10+10 Lintukoira
15+15 Dynaaminen sivulankku
15 Kepin vienti niskan taakse päinmaakuulla

Video liikkeistä löytyy CrossFit Ilveksen youtube-kanavalta

Rest 2min btwn sets

Amrap 12
30 double under
15 push up
20 squat

5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest
Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#
Barbell starts from the ground. Goal: 120 reps.