Odd: 5 Deadlift
Even: 5 Push Jerk

in team of 2
100cal row
partner in deadlift position
then
AMRAP 10min
50 double unders
30 box jumps 24"/20"
60 burpees

OH OH OH, MERRY CHRISTMAS

**10.9.8.7.6.5.4.3.2.1.
Hang Power Clean 60/40kg.
Push jerk
Front squat

Cool down
3x30 Situps
Stretching**

In teams of 2

With only one teammate working at a time

For Time:

Run ( 10 rounds / each)
50 Pull-ups
100 Push-ups
200 Air Squats
Run ( 10 rounds / each)

Lukumäärät ovat yhteismääriä, pari voi tehdä liikkeet omalla jaollaan kunhan vain 1 kerrallaan suorittaa!

Power clean double, AHAP. 15

Amrap 12
2 Muscle Ups / Ring Dips
4 HSPU
8 Kettlebell Swings 32/24kg

20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Morning: 80 min

TTP run program, week 1/6
A. Warm up:
A1. 5-minute easy run nose breathing
A2. 20 lateral lunges
A3. 20 long lunge elbow touches per side
A4. 20 mountain climbers
A5. 20 downward dog pushups

B. Main set
B1. Alternate 15” run drill, 15” run slowly.
50% high knee, butt kick
75% high knee, butt kick
100% high knee, butt kick
B2. Alternate 15” run fast*, 30” run slow.
60% fast
70% fast
80% fast
85+% fast

C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
Times: 4.39, 4.30, 4.20, 4.13
C2. 3 x 200m. Rest 60 seconds between runs
Times: 43.2, 39.3, 38.1

D. Cool down
C1. 5-minute light easy jog/walk with nose breathing.
C2. Finish with 1-minute forward fold

DL: 4x6