Joka alkava min x 6

-5 x Leuanveto (kippi / perhonen)

Joka alkava min x 6

-5 x toes to bar

Front squat 3 x 1

Rinnalleveto riipusta tekniikka

5 x 3

3' DU +PVC+MOBILITY

poi

3RND
10 Goblet Squat
8 Burpee
100m S. Run

A.
OGNI 3', PER 15' (5 set):
Clean + 2 Front Squats + Jerk

Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

REST 5'

OGNI 2', PER 4' (4 set):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

B.
For time:
Run 800mt
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

C.
3 RND
15 Power Snatch 35/25KG
15 GHD+MB
15 Power Clean 35/25KG
15 TTB

opzionale

D.
For Time
30 Ring Dip
20 BMU
60CAL ROW

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

• 45 Min of:
Assault Bike @ 50-60% MHR

3 sets of 1.5mins on 20sec off
*all 3 sets at 1 station then rotate, 1 min rest between stations
*Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

Station 1:
Barbell Jump Squat x8
Ski Erg max distance

Station 2:
Band Muscle Ups x8 (regress to dips + pull ups if needed)
Curve max distance

Station 3:
TRX Pike x16
Row max distance

36min workout

40mins

Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

3 rounds

5 Super slow Goblet squat
5+5 OH lunge
15 box jumps
20 abmat situps

In teams of 2, AMRAP 30
Buy-in:
800 Meter Farmer Carry@32/24kg
Then with the remaining time Max Rounds of:
30 Box Jump Overs @60/50 cm
30 Power Cleans @60/42.5kg
30 Strict Handstand Push-ups

GOAL : 4+rounds

split as needed with one person working at a time.
Strict HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

GYMNASTIC SKILLS:
TOES TO RING PROGRESSION

15 MIN AMRAP
5 WEIGHTED BOX STEPS OVER
10 TOES RO RINGS
15 MED BALL CLEAN