AMRAP 20' OF:
10 HSPU
10 KB OVERHEAD SQUAT DX 24/16- 16/12
10 HSPU
10 KB OVERHEAD SQUAT SX
REST 1' B/S

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Partner
AMRAP 14 Mins (Relay Style)

12/10 Cal Row
10 Burpee Over Rower

P1 completes one round, then switch

Goal: 6+ Rounds (total)
(max 2 mins/ round)

Rest 3 mins

AMRAP 14 mins (Waterfall)
8/6 cal Row
10 KB High Pull
12 KB Alt. Lunges (goblet)
12 USA Swing
10 WallBall @9/6

@24/16

Squat 5x5 with a safety bar. Rest as needed.

Vähän pystypunnerruksia, vipareita ja hiihtoa päälle.

Karjalan Kimppa
Sali kiinni

Otm7 10 reps

6 - 8 Sets :

1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

Warm-Up

1->5
Clean&Push Press Ladder
Snatch Ladder
Goblet Squat&Lunges Ladder
5->1
@24/16

Wod

‘Tenacious 3’
Amrap (with a Partner) in 10 Minutes
2 Synchro Russian Swings @24/16
2 Burpee
2 Synchro Air Squats
Add 2 reps to each movement after each round

Core
‘Speed & Coordination’
10 m KB Tap (Plank Lateral Crawl Racing)

For time:
25m Front rack dumbbell walking lunges (2 x 15/22,5 kg)
50 Alternating DB power snatch (1 x 15/22,5 kg)
25m Front rack DB walking lunges (2 db)
50 Toes to bar

Timecap 9min

3 rounds:
8 x bent over row (RPE 8 - 9)
8 x one hand ring row (RPE 8 - 9)
8 x bicep curl (RPE 8 - 9)