AMRAP15
- Front squat
- STOH
- Back squat
*reps: 1, 2, 3, 4...
Barbell 50/30kg

Lämppä+ mobility

Etukyykky telineeltä
~ryhmissä 5x5 etukyykkyä vuorotellen

Metcon 10min amrap
100m juoksu/laite
8xRengassoutu tai 4x leukaa

Seinäkävelypitoa
6x 20/15s

A.
Warm Up
1,5KM run
poi
3 Rnd
30" Plank
10 RDL 30kg
10 V-up

B. Forza
Back Squat
4×15
Rest 2'

C. For Time
10 Rnd
30du/60 su
10 burpees
Rest 2:30

D. For Time
4 RND
60 J. JACK
15 DB Front Rack Lunges
20 HSPU
15 DB Front Rack Lunges

E. For Rep
AMRAP 8'/6'/4'/2'
15 Deadlift
15 Sit Ups
15 DB snatch

YGIG
60m Bicep hold plate carry 25/20 kg
Side Plank (L) / (R)

Open workout 11.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

ROW
6-8x 1k
Go 5k pr +2/+4s
Rest as needed

EMOM 10:
1: 3-12 strict HSPU
2: 3-10 strict c2b ( scale to normal pull-up if needed)

For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

A: 5 rounds
8 S/A DB Strict Press
100m Farmer Carry

B:
21-15-9
WBS
TTB

30 Push Jerks 60/40kg

9-15-21
WBS
Pull Ups

1) Double DB Bent-over Rows:
3 x 10-12. Rest 30s

2) Weighted Plank:
3 x 30s. Rest 60s.