-15+15s single-arm ring plank
-6 a-up w swiss ball
-12 vipers
-rest

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score : Total Calories

10 box jumps
5 pull-ups
10 pistol squats
5 push-ups

AMRAP 16
Heiluri vastuksella x 15
Lankkunousu kuulalle x 12
Askelkyykyt + maljakyykky x 10
Burpee targettiin x 8

AMRAP 12
Heilurikävely 40m
Rive + työntö x 20 (10/käsi)
Punnerrus x 15
Flutter kicks x 40

Voima
E3MOM, 3rds
single arm dumbbell bent over row 8+8

WOD
3 rounds, work 40s/rest 20s
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

For time

• 15 clean and jerk
• 12 clean and jerk
• 9 clean and jerk

@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

2-3sets:

10-20 GHD sit up
20-30s hollow hold
40-60s D -ball hold

3 rnds for time:
15 one arm KB DL Right
10 one arm KB swing Right
5 one arm KB clean & push press Right
15 one arm KB DL Left
10 one arm KB swing Left
5 one arm KB clean & push press Left

T.C.: 9'

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells