Complete as many rounds as possible in 10 minutes of:

• 15 wall-ball shots
• 1 rope climb, 15 ft

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt

Joka alkava 2 min x 5

8 thruster (20-30kg)
8 polvet rintaan

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch

Tall Clean 3 x 4, kohtuullinen

Työntöveto + Rive, polven alta + rive
1+1+1x70%, 5 x (1+1+1)x75%

Työntöveto, pidolla
1x3x90%, 3x3x95%

Etukyykky (3 sek stoppi, täysillä ylös)
3x3x68%

3 x 10, lantionnosto
3 x 10, dippi

On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg

Warmup
4 rounds
8 wallballs (14/10)
8 pushups
then
normal warmup

5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg

salin ohjelmoinnissa