Clean squat
Jerk press
40kg

4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

AMRAP 12 minutes
KB swing- reps (rx 32/24kg)
Single KB thruster- 5reps/side (rx 24/16kg)
DU/SU- 30/60-reps

Alkulämmittely ja mobility

Rive ja työntö harjoittelua

15min Amrap
100m juoksua
10 boxihyppyä
1 skin the cat

Loppuvenyttelyt

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups

5x5@light-moderate weight

Go every 3:00

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

Emom 10 mins
Odd : 3 snatch pull
Even; 3 ohs

2x10 sotts press