A,
Zercher Squat 3-3-1-1

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

B,
Complete as many rounds as possible in 20 mins of:
Partner 1: Run, 400 m
Partner 2 - AMRAP of: 30m Farmers Carry, + 10 Double Kettlebell Shoulder-to-Overheads 24/16kg

C,
AMReps 10 mins: Bike Calories

A

A. Warm Up
5 RND
5 Strict Pull Ups
10 Push-Ups
15 Air Squats

B - forza
S. Press
5×4
70% @1RM

B1 - forza
Bench Press
4×8

C. For Rep
AMRAP 15'
10 Clean and Jerk 60-70/40-50kg
20 Wallball
30 DU

D. Lavoro opzionale
4,000/3,600m Row at 20-25spm
Rest 3'
3,000/2,700m Row at 22-27spm
Rest 3'
2,000/1,800m Row at 25-30spm
Rest 3'
1,000/900m Row at 30+ spm

D1. Forza
Back Squat
8 @65% +10kg
8 @65% +15kg
8 @65% +20kg

D2. amrap 20'

Row 300mt
2 Rope Climb
Rest 1'

D3. For time
5 Sets
Max Rep Strict HSPU
rest 2'
Max Rep Kipping HSPU
rest 2'
Max time HS Hold (max 1')
rest quanto basta

EMOM 21 (7rounds):
Min 1: 15/12 AB
Min 2: 15 KBS (US) 32/24kg
Min 3: 15m HS-walk

• HSW needs to be in 5m unbroken segments.

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3x20-30 sec hand stand wall hold

5x10-30 sec frog stand

Alkulämmittely ja mobility

Keppijumppaa

5 kierrosta 20s /10s
Burpee
Roikunta
Levypainolle hyppy
Punnerrus
Patsas

Loppuvenyttelyt

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(15)
On the 5:00 x3
400m run
15 body builders
10 plank taps
15 squat jumps

Finisher
:30 side plank per
1:00 quad stretch per

A) 5 x joka toinen minuutti (45kg):
-1 x high pull
- 1 x power clean
- 1 x hang clean
- 1 x jerk

B) AMRAP 30min:
- 30 hang power clean (35kg)
- 30 air squat
- 30 ring row (TRX)
- 30 situp
- 30 burpee
- 30 shoulder to overhead (35kg)
- 6 rope climb
- 30 toes to bar/kippiä
- 30 kettlebell swing (20kg)

Upper body push & Pull
3 rds
Strict pull-up 7-12 reps
rest 60 sec
Strict press 5 reps V*
rest 60 sec

L2: weighted pull-up 5 reps

For time:

15-12-9-7-5

-Wallball
-Toes to bar