AMRAP 9min

10 Jumping squat
10 Ground to overhead
10 Thruster
10 Bent over row

Use two heavy objects of your choice!

A: Back squat amrap @ 120kg
B: BB good mornings 3set
C: standing SL hamstring curls 3set
D: leg extensions 3set

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 4:00 REST 2:00 x4
8 pull ups/ring row/upright row
8 hrpu w/shoulder tap
8 db/kb/bb straight leg deadlift
24 db hopovers

Finisher
50 round the world
1:00 hamstring stretch

EMOM 1 x 12 mins
Min 1: 15 wall balls
Min 2: 12 TTB
-3 min rest-
EMOM 2 x 12 mins
Min 1: 20 Walking Lunges
Min 2: 15 push press

“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU

Complete as many rounds as possible in 30 mins
90 kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps,50 cm box

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

3min amrap
15 TTB
15 OHS 40/30kg
Amrap row for cal
3min rest
3min amrap
12 TTB
12 OHS 45/32,5kg
Amrap row for cal
3min rest
3min amrap
9 TTB
9 OHS 50/35kg
Amrap row for cal
3min rest
3min amrap
6 TTB
6 OHS 60/40kg
Amrap row for cal

• 2min. Row/Bike

• 1 rnd:
  5+5 Scale w/ stretch
  5+5 Spider lunge
  5+5 Up&down dog

• 1min.: Row/Bike

• 2 rds:
  6 Deadlift
  6 Muscle snatch/clean
  6 Press
  6 OHS

• Mobility...

• 2 rds:
  4-6 Squat snatch
  4-6 Clean & jerk
  4-6 Hang Squat clean