Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 75% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) On the minute for 10 min:
1 front squat
Start from 75% 1RM and build up

B) Chin-up
3x6-8
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) On the minute for 12min
1. 6-8 negative push-up (3s down)
2. 8-10 ring row
3. 10 hip thrust (barbell / KB)

5 rounds
10 double kettlebell deadlifts
40m farmer walk
10 kettlebell thrusters
40m farmer walk

@24

Pendlay row on a plate 4x8 reps

Rest day

4 strick pull-ups
7 ring dips
10 ab mat sit-ups
4 strick pull-ups
7 ring dips
10 med ball floor to shoulder (alternating shoulders) = 1 round

AMRAP 21mins

Amrap 5
40 cal bike erg
20 box jump over 60cm
Amrap Macho man 60kg
Rest 5'
Amrap 5
30 cal bike erg
15 box jump over 60cm
Amrap Macho man 70kg
Rest 5'
Amrap 5'
20 cal bike erg
10 box jump over 60cm
Amrap Macho man 80kg

3 round di Cindy
21 kettlebell push press 24 kg
21 kettlebell overhead lunges 24 kg
21 kettlebell double clean 20 kg+20 kg
2 round di Cindy
15 kettlebell push press
15 kettlebell overhead lunges
15 kettlebell double clean
1 round di Cindy
9 kettlebell push press
9 kettlebell overhead lunges
9 kettlebell double clean

Warm Up
Bar 4 x 4

40% 4 reps x 2
50% 4 x 1
60% 4 x 4

(https://cdn.wodconnect.net/uploads/comment_upload/image/16054/13ba6363c5b14a385cd9061d1188ac359d1f39b788d95dbe6be0419d40bfce12.jpg)

14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump

Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.