Lepoa

Isabel” 30 reps for time of:
BB Snatch (60/40Kg)

• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12min

10 Devil’s Press 2x 8/10 KB/DB

20 C2B

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning.

1MIN REST BETWEEN THE AMRAPS!

20 minutes of hard rowing

Score is total meters rowed

2*
30* OHS 60/40kg
10-20 Bar Muscle Up
M:50/W:40 cal Row
3' rest
M:50/W:40 cal Row
10-20 Bar Muscle Up
30* OHS 60/40kg
TC 30'

50* Weighted Sit Up

Practice HS-walk (15-20min)

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms) (go by feel with the loading)
3) 10m Shuttle Run

This is not maximum effort, keep a steady pace.

Polvelta Voimatempaus 5x5@35%
Te-otteella VAPU + valakyykky
4x(2+5)@70%
Boksihyppy 5x3
Russian twist 4x30