EILINEN tai

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

Mixed amraps:

9 min amrap:
9 med ball cleans 9/6 kg
6 burpees
3 HSPU

3 min rest

9 min amrap:
Row, ski, run or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

5 x [8+8]

Go every 3:00

On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”

"Angie":
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Score: Total "Angie" Reps 

AMRAP20 w/ partner, YGIG:
Buy in - 4 rounds
20 / 26 cal row
10 T2B
10 power clean
10 alt. goblet box step up

In the remaining time: max cal row

Tulos: Loppuun soudetut kalorit

find daily heavy 1rm

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM.

B,
Teams of 2 - for time:
100 Push Press, 52/35kg
30 Rope Climbs
100 Bar Facing Burpees
30 Strict Pull-ups

Complete in teams of 2; one person works at a time. You must complete one exercise before moving onto the next.

C,
3 rounds for quality of:
Arms Overhead Hip Hinge Hold, 10 secs
10 Plate External Rotations, pick load
5 L/5 R Plank Reach Throughs

Plate External Rotations- bent over

A) T2B skill practise (10min)

B) EMOM 8:
20s max reps of t2b
12 box jump over

For time:
89 x push ups
37 x Front squat (30 kg/15 kg)
37 x Shoulder to Overhead (30/15 kg)
37 x OHS (30 kg/15 kg)
37 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Foam Roll
16 Banded W's
16 Arm Haulers
Rest as Needed b/t Sets