AMRAP 10 min

Pairs Alternating rounds:

10 x DB Snatch (5 per käsi)
8 x linkkari
6 x punnerrus

Eli toinen tekee ensin kaikki 3 liikettä pötköön, sitten toinen tekee kaikki 3 pötköön jne...

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

3 rounds:

10 CJ BB 50kg
10 Back squat 90kg
10 DL 100kg

3 rounds:
14 Pull ups
4-5 HSPU
100SU

Tc.20min

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

For quality: increasing weight
5 push press + 10 front rack reverse lunges
4 push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 4 front rack reverse lunges

Between sets 20 Du/crossover jump + 15s chin up/ring row hold

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
400m Run Easy
400m Run Faster

3 rounds of
10 x Goblet Squat Clean
10 x Sumo Deadlift High Pull
10 x Goblet Thruster
Rest: 1 min

Wod
Amrap 10’
10 m Hamstring March @20/12
20/20 m Suitcase Carry @24/16

Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: DB Snatches x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Single arm push press x 5+5 reps, go every 40 sec

EILINEN tai

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