AMRAP 20

27 DU
21 kbs@24/16kg
15cal machine
9 pull up

6 RFT :

15 Thrusters 42,5/30kg
15 Pull-Ups
Bike 1000m/Row 500m ( Alternating each round )
15 Burpees
15 Toes To Bar

TC 40

3 Rounds For Time:
5 Deadlifts 110/75
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

Every 2:00 for 10:00, working to establish a heavy double ‘touch & go’ Power Clean (2-2-2-2-2)

5 x 10
Heavy KB swing RUS

Tabata: vuorotellen
Hollow Hold
V-Up

Every 1.30min x 6

1 Power clean + 1 Squat clean + 1 Hang squat clean @65-75%

Huom! Sarjat nousevalla painolla esim kaksi settiä aina samalla, jonka jälkeen korotus. Painot pitää pysyä teknisinä!

5 Sets x Every 4:30

Max. Reps unbroken Double Unders / Practice 2:30

Recovery Remaining Time ( easy ergo or walk )

Score : Biggest set of Double Unders

Back Squat, work up to heavy 3RM
+
1 Max set @85% of 3RM

EMOM x 30

1) row
2) 10 kbs + box jump over
3) core of your choice

Partner amraps 2x15min

1)
30cal c2bike
30 kbs @24/16kg
10 burbee

2)
30cal row
30 Db snatch @22,5/15kg
10 burbee

(5min rest between amraps)