21-15-9
Thrusters
Pull ups

Changing legs every interval

For time :
► 250 Air Squat
► 200 Sit Up
► 150 Kettlebell Swing
► 100 Burpees
► 100 Cal Row

Strenght: Deadlift
1-2-3-4-5-4-3-2-1

AMRAP 15 Min.
30 Air Squats
20 Push-ups
10 Knees to Elbow
1 Rope Climb

REST DAY / OPEN GYM

24 min alt EMOM
1- 1 power snatch + 1 OHS
2- 15 sit-ups
3- 30 double unders
***Score is weight used

Minor leg day, working on %'s Off an old 1RM. Back squats at 80% (105 lbs 5 sets at 4 reps), eccentric back squats at 60% (80 lbs 5 sets at 4 reps), box jumps at 24" (4 sets at 10 reps in between different groups of exercises), barbell hip thrusts (65 lbs 4 sets at 8 reps), weighted jump squats (30 lbs 5 sets of 5 reps superset with eccentric back squat) and cardio consisting of 5 min stair master at beginning, and 5 min rowing at end.

Snatch 5x1 @above 90% of 1RM

Kärrynpyöriä, käsilläseisontaa, kuperkeikkoja ja muuta mukavaa Hannun johdolla.

RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Head BE
10 Around the world

MOBILITY 1h