amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

Eilinen/kuntoharjoitus

2/3 KAREN
For time
100 Wallball Shots 9/6kg (20/14p)

Kisaryhmän treenit

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or run
8 Kang squats
2:00 SkiErg or row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

• 30/20 reps for time of:
Bar Muscle Ups

Joka alkava min x 6

*7 täydellistä wall ballia
*3-5 chest to bar

Joka alkava min x 6

*7 täydellistä wall ballia
*3-10 pull ups

2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95#,65#)
25 Toes to Bar

Post:
4x400M runs, 2 min rest between runs.

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 1,25 tai 2,5kgn korotus

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats