WU
3rds
10x air squat
10x plank shoulder tap
10x sit up
5x burpee

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press. Emom Wallball 9/6kg

Athlete A perform first complete Part 1. After that athlete B. Then moving Part 2.

Warm up(10)
3rds(10)
20 jax
15 plyo
10 knee grab

WRK(18)
WRK for 18:00 minutes
10 dumbbell hang cleans
20 dumbbell hop overs
10 sit ups

Finisher
1:00 plank
1:00 hamstring stretch

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.

Strict Pull Ups

5-5-3-3-2

Use Weight / Rubber Band

Send Off 3:00

Lepoja

AMRAP 18:
12 Box Jump Overs
9 Burpee Pull-ups
"X" Clean and Jerks

Round 1: 15 Clean and Jerks 60/45kg
Round 2: 12 Clean and Jerks 70/50kg
Round 3: 9 Clean and Jerks 80/55kg
Round 4: 6 Clean and Jerks 90/60kg
Round 5: 3 Clean and Jerks 100/65kg

Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 2:30

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

20 rounds at consistent pace:
4 hang power cleans 35/25 kg
6 barbell SDLHP’s 35/25 kg
8 sit ups
10/8 cal row