C.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest as needed

12 min AMRAP

30 Box jump
20 DU
10 Push up

A:Core work
5 rounds:
10 v up
10 hollow rock
10 tuck ups
10 sec hollow hold

B:
100 cal row
100 push up

100 pistols
100 Kbs swing

Back sqat
Start with 70% of your 1rm and do 2x4 reps.
Add 10% and do 2x3
Add 5% and do 3x2

10m yoga
10m dips and curls (30s)

30min AMRAP

1, 2, 3, .... of:
- Ringrow
- Goblet squats 24/16kg
- Burpees
- V-ups
- Kb-swing 24/16kg

D.
Four sets for times of:
60/40 Calories of Assault Bike
25/20 Ring Push-Ups
Rest 2 minutes

*Goal is to be as fast as possible, while maintaining similar times throughout the four sets.

6 rounds:

8 Broad jumps
100m Sprint
40s Squats
Rest 60s

20min amrap:

• renkaan flippaus @ahap

Renkaan paino kommenttiin.

41 min AMRAP w/ partner
5 Deadlifts
8 Squat Cleans
18 Burpee box jumps
24 Wall balls
81 cals run/row/ski