6 rounds:

0:45 row (reps = calories)
0:15 rest / transition
0:45 shuttle run (reps = 20m = 1reps)
0:15 rest

AMRAP 1
6 x DB's hang power cleans + 6 x DB's STOH's

*rest 2mins btw rounds

CORE 2-3 rounds:

0:30 bicycle abs
0:30 + 0:30 side plank
10 hip thrust

Paritreeni

4 kierrosta

30 Abmat
10 leuka
20 wb
20 burbee
10 T2b/jalkojen nosto
20 punnerrus

Toistot saa jakaa parin kanssa miten haluaa.
Yksin tehtävänä puolet toistoista.

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each interval

Etsi Thrusterin 1RM

Snatch balance
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Build to a heavy push press & push jerk from the rack
Then 3 drop sets @ 80% of heaviest weight achieved

Front squat
5 x 5 - rest 90 secs in-between
Choose 8RPE load

Optional accessories
3 x 15 calf raises (machine or off a plate with weight)
3 x 10 Hamstring curl each side (banded if no machine)
3 x 15 GHD hip extensions

A,
Goblet Squat 20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

Goal to build up to is using 1/2 your body weight for all 20 reps!

B,
3 rounds for quality of:
10 Tempo Bench Press, pick load
15 Hanging Leg Raises
Double Kettlebell Front Rack Carry, pick load, 30m
200 Single Unders
Tempo Bench Press- 3 secs down and up

Complete at RPE 6-7/10.

C,
3 rounds for quality of:
Plank Hold, 20 secs
See-Saw Plank, 15 secs
Plank Jack, 10 secs

Teams of 3

4 X 6 minute amrap. 2 min. rest in transition.

50 KB hang squat cleans 20/12
50 T2B
AMRAP of box jumps

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Sandbag ground to shoulder 50/30
+ Farmers hold 2 x 32/16

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5-5-5, 10-10-10, 15-15-15...
Synchro deadlift
Synchro hang power clean
Synchro front squat

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Echo row
2+2, 4+4, 6+6

In 5 min :
50 goblet squats ( KB or DB )
Remaining time AMRAP burpees

2 mins rest

In 5 min :
50 sit ups
Remaining time AMRAP DB snatches (alt)

2 mins rest

In 5 min :
50 reverse alternating goblet lunges
Remaining time AMRAP box jumps

2 mins rest

In 5 min :
50 single arm DB thrusters (25/arm)
Remaining time AMRAP Cal row

LÄMMITTELY

15 min ajan
5+5 tuulimylly
10 istumaannousua
10 lapapunnerrusta
5 mittarimato
10 kyykky (pelkkä tanko)

VOIMA
Takakyykky
10-8-6-4-2-4-6-8-10

Metcon

4 kierrosta putkeen:
25 punnerrusta
25 istumaannousua
10 dippiä

LOPPUUN:

5 x 15-20 lantionnostoa

A,
Back Squat 1x3

Use the heaviest weight you can for the set.
Complete in teams of 2.

Each person finds a heavy set of 3.

B,
Teams of 2 - complete as many rounds as possible in 10 mins of:
7 Over Unders, 60/50cm
14 Wall Balls, 6/4kg
21 Double Unders

Complete in teams of 2. You go-I go fashion.

C,
Teams of 2 - complete as many rounds as possible in 10 mins of:
5 Shuttle Runs, 20 m
10 No Push-up Burpees

D,
3 rounds for quality of:
7 Reverse Nordic Curls
Samson Stretch, L 30 secs/R 30 secs
10 Alternating Cossack Squats