8 Min AMRAP

16 Wall Balls
12 KB Swings
30m Shuttle run
@9/6
@32/24
*Shuttle in 5m blocks

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

Every 30sec, 10 rounds:
1 Snatch at 70-75% 1RM
then
Every 1min, 10 rounds:
1 Snatch at 77-80% 1RM

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

With a partner, complete 10 rounds each for time of:

• 10 burpees to touch
• 1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

3-RM Front squat from the floor

TC for 2&3 in total: 10 min
Score: total kg

Smolov viikko 9
3-4-4-4-4-5

A: Weighted ring chin ups 3x5
B: SA Kb rows 2x15
C: Forward leaning Db Shoulder flys 2x12
D: Supinated Db biceps curls 2xMax
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing @24kg Kb