12 min EMOM

1 min: 30-50 x double unders or 40 sec of practise

2 min: 10-15 db/kb/barbell thrusters

3 min: 15-20 sit-ups

Choose your weapon:
Valitse joko käsipainot, kahvakuulat tanko

800m Jog
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build to workout weight for overhead squat
– Practise few short sets of chest-to-bars between weights as you build up
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
4-6 Chest-to-bar pull-ups

15min amrap
200m Run
5 Floor Press
5 Power Clean
- men use bodyweight / women 80% of BW

3 x

10 sec hollowhold + 10 hollow keinuntaa + 10 linkkaria + 10 ristiin linkkaria

OTM7
- clean
- hang clean polven päältä
- split jerk

AMRAP 10
15 AB Cal
15 Cal Row
50x DU / 100 SU
REST 2 MIN
AMRAP 10
3x DL 60/45
3x Power Clean and Jerk 60/45
REST 2 MIN
12x TTB
60 sec Plank hold
6x Pistols

• Count and write down your full rounds!

Leeben

AMRAP 13' minutes of:
20 dumbbell push presses 2X22,5/15
40 double-unders

• 45 Min Fartlek of:
Run @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 100, 200 o 400 m

Open 17.1

For time:

10 db snatch
15 burpee box jump-overs
20 db snatch
15 burpee box jump-overs
30 db snatch
15 burpee box jump-overs
40 db snatch
15 burpee box jump-overs
50 db snatch
15 burpee box overs

RX 22.5/15 kg