AMRAP 9 (reps)

10 Shoulder Press @ 60% todays heaviest load
10 Kipping Pull Ups / Jumping Pull Ups
10 Sit Ups

50-40-30-20

Double unders
Sit ups

After each round run 400m start and end with a run.

JOULUPÄIVÄNTREENIT, OMATOIMISET TEKEMISET TAI IHAN VAAN HUILIA.

A,
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Goal
Just get it done

B,
For quality:
Handstand Hold, 1 min
3x 10 Handstand Shoulder Taps
Hollow Rock, 3x 20 secs
Handstand Hold- accumulate the total time

WEEK 4/6

WARM UP 15-20min

Maanantain saliohjelman + snatch technique

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HIT & HIGH PULL *full foot (sn contact drill)
2x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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HIT & HIGH PULL *full foot (contact drill)
2x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

For time:

75 Wall Balls (9kg) (4’.14”)

– Rest 3 min

For time:

50 Thrusters (43kg) (7’.40”)

– Rest 4 min

For Time:

25 Man Makers (2x16kg) (13’.05”)

EMOM for 4 rounds:
1) 5 Ring rows + Ring row hold
2) 5 Back extensions + Arch hold
3) 5 heavy DB deadlift + DB hold
4) Rest

3 rounds:
10 ring row/pull up
10 V-up

3 rounds:
10+10 one arm KB push press
10 push up

3 rounds of:

8 Heavy Front Squats (70kg)
2min Max Calories on the Bike

– Rest 3 minutes after each round

EMOM 12 min

1) behind the neck pull up
2) ssmall circles
3) attempts to do butter fly pull up