3 x Every 12min:

3 rounds for time:
A)
15 wall ball
12 kipping pull up
9 burpee to target

3 Rounds for time:
B)
15 box jump over
12 Double DB thruster 50/35 lbs
3 wall walk

3 Rounds for time:
C)
500/400m row
9 burpee over rower

TC: 9-10min in each set

16min amrap:

• 20 single arm db push press (pick weight)
• 12 pistol squat
• 50 du

EMOM 12:

1. 5 Bench Press @ 0-1 Reps In Tank
2. 2 Strict Chin Up @ Add Weight From Last Week
3. REST

AMRAP 7:

6 Burpee To Target
9 T2B
12 (6+6) Double DB Front Rack Walking Lunge @ 2x 22,5/15 kg

Rest 4min

AMRAP 7:

22 DU
16 Wallball
10 C2B/Pull Up

Every minute on the minute for 9 min perform

Hang squat snatch + 1 overhead squat

Nosta kiloja joka kolmannella minuutilla JOS tekniikka pysyy kasassa.

Beginners: use only barbell or very light weight

Barbell cycling, for time, time cap 12 min

15-10-5 unbroken reps
Hang power clean
Shoulder to overhead

15 reps 50/35 kg
10 reps 60/40 kg
5 reps 70/50 kg

Tee aina sarja putkeen. Jos tulee feili niin pudota painoa ja tee sarja alusta. Hang power cleanien jälkeen voit pitää tauon ennen kuin siirryt shoulder to overheadiin.

Valitse painot viisaasti.

4 front squat 50 % out of 1rm
6 bar over burpee
8 toes to bar

Dumbbell Shoulder Press

5 x 10 Max Weight. ( Last set to failure )

Rest 2:00

4rounds
10-12 + 10-12 single leg deadlift
- rest 90sec
6-8 strict chin up
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Shoulder Press w / DB

4 x ( 6 + 6 )

Send Off 3:00

WEIGHTLIFTING

High Hang Squat Snatch + Hang Squat Snatch (above the knee)

Every 90sec x7

RPE 3 to 3+, light and fast