1 MINUTE AMRAP

As many calories as possible in 1 minute, on the ski-erg

Rest 2 min btwn sets

2-3rounds:

15 banded pull apart
8+8 DB lunge press

A: Upphopp 8x3
B: 4rft
DB FC Lunge walk x16 steps
Ring Dips x5
C1: DB Shoulder press 2set
C2: Wall sit 2set

Z-press:
5x5 @RIR 4-5.

Take the bar from the rack straight to the top position.

Teams of four:

10*2,5min rounds
10synchro burpee
Remainibg time max cal row

Recovery Amrap 15

1min easy bike
20+20s side planks
20+20m SINGLE ARM KB/DB OH carry
5+5 wandmill

In teams of 3
Strict pull ups, each
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

35 min AMRAP
- 100 m Juoksu
- 20 kk heilautusta
- 100 M Juoksu
- 15 Kyykkyä kk:n kanssa
- 100m KK kantoa
- 10 Punnerrusta

Markkaa kierrokset ylös.