For Time @ 75%
Run 400m
10m Walking Lunge
10 Sit Ups
rest 2mins

For Time @ 80%
Run 400m
10 Step ups/leg
10 Toes to Ring

rest 2mins

For Time @ 85%
Run 400m
10 Jump Lunges/leg
10 Toes to Bar

*with the increased percentages show an increase on your run times

• 18 Min AMRAP of:
Row 18/13 Kcal
MB Wall Ball (9/6Kg) 18 reps
BB Deadlifts (70/50Kg) 18 reps

Kelkanveto,

5 x 10 m (1 köyden mitta)

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

CORE + KÄSILLÄSEISONTA
Tee omaan tahtiin 10min ajan
10 x selän ojennus päinmakuulla
10 x kupista ojennus selinmakuulla
10 x vk työntö ylös
muutama käsilläseisonta

AMRAP 15min
8 x suorin jaloin mave
8 + 8 yhden jalan kyykky eteen
8 + 8 pystypunnerrus toispolviseisonnassa
8 + 8 x gorillasoutu

2RDS

15+15 Pull apart
30 Plank Hip Taps
10 Scapula Push Ups
12 SLDL /KB`S

max reps of T2B (kipping allowed)
Then 3x 50% reps

max Plank hold

5 rounds for time:
75 double unders
15 Toes to bar
15 Hand release push ups

“Open 13.2”
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)

4 rounds for time:

15 cal Echo bike
15 kb swings
20 m double db walking lunges

VX7A

A.
Warm Up
3 Rnd
Row 200m
10 Lateral squat KB
12 KB RDL
14 KB Push Press one arm (7/7)
pvc+mobility

B. Forza
Strict Press
6×4 80%

B1. Forza

Bench Press
4×6-8

C For Time

3 Rnd
10 Burpee Box Jump Over
10 Power Snatch 60/40kg

D. For Rep

AMRAP 8'
Max mt Ski Erg
Rest 2'
AMRAP 6'
Max mt Ski Erg
Rest 4'
AMRAP 4'
Max mt Ski Erg
Rest 6'
AMRAP 4'
Max mt Skii Erg

E.
3 Rnd
10 Dx-Arm KB Clean and Jerk
10 Sx-Arm KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg
poi
3 Rnd
10 Double KB Clean and Jerk
R1: 16/8kg
R2: 20/12kg
R3:24/16kg

F, forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +15lbs

G.
Weighted Dead Hang
3x60"
Back Rack Split Squat
4×15
2x lato
5x 20"
Back Extension hold