Deadlift 5x1 rep, then max reps @ 60%

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(30)
WRK 5:00 REST 1:00 x5
5 renegade row
10 single arm dumbbell ground to overhead
15 body builders
100m run

Finisher
50 cross crunch
1:00 butterfly stretch

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

7 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
3:00 rest
5 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
2:00 rest
3 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps

3 Sets:
5 Kip swing

3 Sets:
3 Hips to rings or bar with box

3 Sets:
1-3 Box transition

3 Sets:
Hips to rings or bar

EMOM8 or Every 1.30min x 8
1-3

Valitse itsellesi sopiva toistomäärä/lähdöt niin, että liike pysyy teknisesti hyvänä.

Bench press 5x1 rep, then max reps @ 60%

3 rounds
8 cal bike or row
10 air squats

Front squats
EMOM x 10
5 reps
*staying at same weight

WOD
Every 5:00 for 25:00 (4 rounds)
400m row
5 burpees
10 ring rows
15 wallballs
20 walking lunges

• if 1st round takes longer than 4:30 to compete scale row to 200m

WOD
2min amrap
max push ups

1min. rest

2min amrap
max sit ups

1min. rest

2min amrap
max air squats

1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Viimeinen vko progressiota.
• Yritä saada 1 cal lisää jokaiseen laitteeseen (viime viikkoiseen).

3x9' AMRAP, 2' rest

AMRAP 1:
300m row
20 (10/10) KB/DB hang snatch @ 20/12kg KB; 22.5/15kg DB
10 KB/DB burpee

AMRAP 2:
12 KB/DB thruster
9 ttb/leg raise/knee raise
6 goblet squat

AMRAP 3:
10 box jump over
10 KB/DB sumo DL high pull
10 mountaun climber