6 min AMRAP
Devil`s press box over (22,5 kg/ 15 kg)

EMOM 12 min:
- 2 pistols.
- 5 pull ups.
- 10 air squats.
- 5 push ups.

In teams of 3 ”I go, You go”

150cal bike OR 300cal row

FOR TIME

ALL OUT! This is sprint!

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Lepoa

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

Hang Squat Snatch (Above knee) + Squat Snatch.
Heavy Complex.

Work 15 minutes.

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.