A) In 12-13 mins

Build up to a mod/heavy turkish get up

In the remaining time work on technique with a lighter weight

B)
4 rounds of (16 mins total)
40” on / 20” off
single arm front rack lunge R
american swing
single arm front rack lunge L
V up

C) Extra
kettlebell teapot
3x10-12/side

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

For Total Load:
5 Sets of 4

*Aim to increase weights from 5.27.22
*Hit clock icon to view previous scores 

-5-10min practice kipping pull-ups

Tempausta lantiolta, pp ja kokonaisia.
15kilosta 32kiloon saakka.

Kokonaisia työntöjä 30,35,40,44kg.

30-60 Minutes @ Zone 2 Heart Rate

AMRAP25

-5 devils press 2x 15kg/10kg
-10 box jumps
-10 wall ball 7-8/5-7kg
-15 US KBS 16/12kg
-15 DB snatch 15/10kg
-20cal row, bike/ 15cal ski/ 30cal AB
-2min rest

Emom40
A) Round of Nate (2 BMU - 4 HSPU - 8 KBS @32/24)
B) Round of DT (12 DL - 9 HPC - 6 STOH @40/30)
C + D) 20-25 cal bike erg

Tiukka rengas mu 4x1

3 kierrosta
A1) bulgarian split squat käsipainoilla x5+5
A2) askelkyykky käsipainoilla x5+5
A3) ghd jalkojen nostot x10