10min amrap: katkarapukyykky (vuorojaloin)

STR:
Deadlift
Build to heavy triple

Strict Press
5-3-1-1-1 (build to heavy single)

WOD:
Every 2 minutes for 5 sets:
15 Goblet Squats
20 Straight Leg Sit-Ups

Rest 4-6 minutes

Every 2 minutes for 5 sets:
50 Double Unders
15 Russian KB Swings

RestDay!

EMOM for 4 rounds:
16 DB Deadlifts
6+6 DB Side bends
8 Ring rows
Rest

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

Selänojennukset GHD ssä ja Lu raises paino tuntuman mukaan

3x 10 + 10

Every 4 Minutes Until 300/250 Calories:
400 Meter Run
Max Calorie Row

Time Cap: 40 Minutes

Rest day

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

(Weighted) Ring dip 4 RM