Double unders practice

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EMOM24:
1. 6 strict pull-ups
2. 15m DB's front rack lunges
3. 150m row
4. 6-10 push ups
5. max reps double unders / power jumps
6. rest

RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises

Then,

On a 5:00 clock:
Find a 1-rep-max clean

BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups

Then,

On a 5:00 clock:
Find a 1-rep-max clean

3 Rounds:
Max reps of ring row
Max reps of DB push up

1min rest

AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

LÄMMITTELY
Liikkuen lämpät

VOIMA
Nopeusvoima
4 x 5 boksilta tempokyykky

Perusvoima - kiertoharjotuksena
3 x 10-12 dead bug vk kanssa kahdella kädellä
3 x 8/jalka askelkyykky rotaatiolla
3 x 8 punnerrus
3 x 8/käsi gorillasoutu

Work in pairs
AMRAP 8
2-4-6-8...
KBS
DB Snatch
Goblet squat
-2 min. rest-
AMRAP 8
5-10-15-20...
Cal erg
Burpee box jumps

4sets of
4 weigted pullups.

SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump

Toes to bar practice

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Amrap30

4-6-8-10...

DB's box step overs
Alternating DB hang snatches
Burpees to target
Toes to bars
Shuttle runs

5 x 8

Go every 2:30