Viikko 1

5x10

Amrap 3x4min, 2 min rest between sets:

5 C&J
10 Burpee bar over
15 cal bike

20 sec work / 40 sec rest, 6 round of:
1. Row
2. Hang power snatch

Result is row calories+snatch reps

Emom for 20min

15m OH lunges @ 42.5/30kg
12 bar over burpees
15m HS walk
12 Box over jumps (no contact)
Rest 1min

3 rounds of
5-5 x halo
5-5 x clean and squat
15 x alt swing

Emom 30’
1 min: 15 x am swing
2 min: 10 x goblet squat
3 min: 6-6 x snatch
4 min: 8-8 x reverse lunge
5 min: 15 x abmat sit-up

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

AMRAP 4min.
27 cal Bike
27 Box jumps
27 Push ups

Rest 4min...

AMRAP 4min.
21 cal Bike
21 Box jumps
21 Kipping HSPU

Rest 4min...

AMRAP 4min.
15 cal Bike
15 Box jumps
15 Kipping Ring dips

4 Sets:
8-12 glute ham raises

140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

50 min
90 s. walk/60 s. run