20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

Clean
2x6
2x4
2x2

3x
15 GHD hip extensions
16 Reverse Elevated Lunges (2 Dumbbells, weight of choice) 15kg's

21 Deadlifts
200mRun
21 (Deficit) HSPU
200m Run
15 Deadlifts
200m Run
15 (Deficit) HSPU
200m Run
9 Deadlifts
200m Run
9 (Deficit) HSPU
200m Run

Rx: 100 / 70 kg
Deficit: 20kg plates

Time cap 18min

Triathlon

For time:

Stairclimb
20 pushups
Stairclimb
19 pushups
Stairclimb
18 pushups
...
Stairclimb
1 pushups

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

Emom 12
1) 500 metri bike
2) Complex 3 double kb 20 kg clean 3 squat 3 stoh
3) 15 v up

Front squat 3x8 reps, then max reps @ 90 % of last weight