EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

1, For Time
30-20 -10 C2B Pull Up*
15-10-5 Double Devil Press 2x22,5/15kg

REST 5 min

2, For Time
120 Unbroken * Wall Balls 20/14lbs
120/100 Cal Ski Erg

*Every break = 3 Wall Walks

Deadlit 3x10 joka 1:30 rundi

35 db snatches 7.5kg
25 wall balls 6kg
15 burpees
25 wall balls
35 db snatches

4x 6min ON / 4min OFF

a. AMRAP 6
200m run
15 kb swings 32/24kg
10 Chest-to-bar

b. AMRAP 6
500m BikeErg
10 Front Squat 70/50kg
50 double unders
10 Handstand Pushups

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
+
Build up to workout weight for front squat
* In-between FS sets do HSW prep
+
Run through
400m Row
8 Toes-to-bars
8m Handstand walk
35 Double-unders
3 Front squats @ workout weight

IGNITE Workout

With an 18-minute running clock, complete

21-15-9 reps of
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex

1 power clean 1 hang squat clean

Deadlift on a plate 3x5 reps