Lavat kuntoon.

Warm up: 4-8 toistoa/ käsi kuminauhalla spider venytykset lattialla tai seinää vasten.

Skipping (150)
Air Squats (21-15- 9)
Push-Ups (21-15- 9)
Ring Row (21-15- 9)
Skipping (150)

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.

5 x 5

5 rounds of:

60 seconds box jump (20")
60 seconds SDHP (75/55lbs)
60 seconds row for calories
60 seconds wall ball shots (20lbs)
60 seconds push press (75/55lbs)

21-18-15-12-9-6-3
Kettlebell snatch 16kg
Pushup

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 2 delad sets @90%
C: Superset x3
C1: Shoulder press x8
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Shoulder Press: 5-5-3-3-1-1 75#, 95#, 115#
rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

95#

Really wanted to do this one in under 10 mins. Knew my deadlift and hang power clean was fine, and that the weakest part was the push press.

50 DU
2 HSPU
40 DU
4 HSPU
30 DU
6 HSPU
20 DU
8 HSPU
10 DU
10 HSPU