JEREMY
AMRAP 4 min of:
- 5 Hang Squat Snatch RxC 65/45 - Rx 55/35 - Sc 40/25 kgs.
- 10 Burpees over the bar.
Rest 2 min and then...

BEN
AMRAP 4 min of:
- 10 Power Clean RxC 75/50 - Rx 60/40 - Sc 40/25 kgs.
- 20 Pull-ups.
Rest 2 min and then...

BEAU
AMRAP 4 min of:
- 15 Box jumps over 24"/20".
- 30 Wall ball shots 9/6 kgs.

Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats

EMOM 12 ( Work 0:30 / Rest 0:30 )

1 Minute : Push-Ups
2 Minute : Tricep Press w/ DB
3 Minute : Ring Push-Ups

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(24)
800m farmer's carry on the 8:00 x3
35/25 or 45/35

Finisher
50 oblique crunch
1:00 plank
:30 chest opener

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

8x1 @ 85%

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

Lauri "Vasili Aleksejev" Karppinen käy läpi painonnosto-tekniikoita, joita voimanostaja voi hyödyntää harjoittelussaan:
-raaka rinnalleveto
-työntöveto
-raaka tempaus
-tempausveto

5 min AMRAP
Pistol squat

"20 C&J (60/40)
30 T2B
20 OHS (40/30)"