"6x5min AMRAP, 2' rest between sets, alternating ""A"" and ""B"""

AMRAP "A"
10 wall ball
10 ring row
10 burpee

AMRAP "B"
10 box jump
10 alt. DB snatch @22.5/15kg
10/10 mountain climber

Score is reps through the whole workout

1 x 1+2 x 60kg
1 x 1+1 x 63kg
1 x 1+1 x 65kg

Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 20 reps

10-8-8-6-4

Go every 3:00

Metcon (time)

With partner, 3 rounds for time of:
15m Sprint
250/200m row
6+6 1-Arm DB thrusters 15/10kg
15m Sprint
*You go, I go.

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Kerro mitä painoa käytit ja miltä harjoitus tuntui? 😊

Pyramidi 3-2-1-2-3

CLEAN

EMOMx8
2 hang squat clean

• lisää viime kerrasta

Every 2.30 x5
15 kb swing @24/16kg (pään päälle)
2 rope climb / 4 zombie climb
Easy bike

• eli loppuaika rauhallisesti pyörää, muuta lepoo ei heru 😈 sul menee kierrokseen max 1.30 😎

EMOM 52

♥️ burpee
♦️ box
♣️ wall ball
♠️ bike

Total 104 reps each movement

A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min