AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Row
Partner B:
10 Box Jump-Overs @60/50cm
15 Ball Slams @12/8kg
20 Sit-Ups

Press up to a heavy five

cnjgsfg

eilinen / lepo

Build to a heavy 3RM
Use platform if you need to drop

4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

Warm up(0:00-10:00)
3rds
10 jax
10 single leg deadlift
10 jing jangs

Mobility(10:00-15:00)
1:00 min bf stretch
:30 chest opener

Fittrain Intervals(16)
:15 on/:15 off/:15 on/:15 off x4
plank taps
toe taps
flutter kicks
jing jang

Opt(12)
1600m walk/run
gym goat
5x100m hill sprints

Finisher
1:00 min plank
15 side plank punch thru per
1:00 min quad stretch

Row 3000m easy

For Time T

21-15-9 reps for time of:
Left-arm kettlebell snatches 24/16

Right-arm kettlebell snatches
Pull-ups

Lämmittely ja mobility

Riveä
Otm 8
1 rive 1 etukyykky

Wod
8min +1 toisto
T2b
Burpee

Loppuvenyttelyt