*rest 2:00 between Ampar's

A) Amrap6

10 cal bike erg
6 burpee box jumps-overs
5-8 pull-ups (unbroken)

B) Amrap6

10 cal row
6 thrusters
3 wallwalks

In 15min: Build to days heavy

• 2 Clean + 1 Jerk

A,
Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.

Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

Goal: Sub 16 mins

C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick load

Rest as needed between sets.

Ylätalja ja kulmasoutu vinopenkillä yhden käden käsipainolla vuorotellen.

Ylätalja 8 x 3
35,40,45

Kulmasoutu 10 x 3
8,15,15

Aikaa vastaan:

4krs
-250m soutu
-10 työntö tangolla
-10 boxihyppy
-10 kahvakuula swingi(venäläinen)

3 x 5-30s

*rest 90s

3×10 reps @moderate load

Go every 1:30

10min AMRAP

• 3 Devils Press
• 6 Burpee Over DB
• 9 T2B/Leg Raise/Knee Raise

32min emom

Row 15/12cal tc45s
Clean and jerk @increasing weight

Bike/box step up

Rest

Core 3 rounds:

30s Superman hold
10-12 Hip thrusts with DB