AMRAP 90 sec ON / 30 sec OFF:
- Hollow Rocks.
- Wall ball shots 9/6 kgs.
- Medball sit-ups 9/6 kgs.
- Rope Climb X 2.
- Flutter kicks (both legs).
- Diamond push-ups.
- Back extension hold (seconds).
- D.U.
- Medball Russian Twists 9/6 kgs.
- Box jumps over 24"/20".
- Plank hold (seconds).
- Burpees.
- Toes to bar.
- Medball circles 9/6 kgs.
- Wall climb X 2.

Lämmittely ja mobility

× työntöliikkeitä

15min amrap
7 punnerrusta
30m juoksua
7 kyykkyä
30m juoksua

Loppuvenyttelyt

FOR TIME | 25 minutter

3 runder:
20 Box jump overs (30"/24")
20 Clean'n'jerk (60/40kg)
20 Heavy wall ball shots (15/9)
15-10-5 Bar complex

Bar complex: 3 Toes-to-bar + Chest-to-bar

(1) Udføres 'You go, I go' uden krav til fordeling
(2) Bar complex skal udføres unbroken (3 Toes-to-bar + 1 Chest-to-bar)

Lämmittely ja mobility

×Kyykky

12min amrap
8 burpee boxin yli
6 istumaan nousua
8 kyykkyä

Loppuvenyttelyt

Weightlifting

5-5-5-5-5
Back Squat

then

5x1 complete Snatch@80%

60 cal row.
50 toes to bar.
40 wall-ball shots (9/6 kgs).
30 cleans (60/43 kgs).
20 muscle ups.

AMRAP 5
30 Wallballs
10 Burpee pull-ups
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
15 pull-ups
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

AMRAP 5
30 Wallballs
20 Burpees
5+5 One Arm KB Hang Clean and Jerks

Row for calories in the remaining time

AMRAP 5
30 Box jump overs
20 Wallballs
5+5 One Arm KB Hang Clean and Jerks

Bike for calories in the remaining time

Rest 3:00 between intervals

105 min
Warm up 15 min

A. Skillwork: HSW practice for 20 min

B. Jyrkin tunti
1. tempaus samoille jaloille
3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
2. tempaus
3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

C.
15 min AMRAP of:
5 C2B
10 HSPU > abmat
15 air squat
Result: 4 + 12

In teams of 3 one team member per station. Rotate stations every 2 minutes for 36 minutes.

Station 1 – 2 - 3 rope climbs
Station 2 – Double unders
Station 3 – Ski or row

5 x 3 lisäpainoleuka renkailla

TAI 3 x 10 sek pito renkailla + 3 x 3 negatiivinen leuanveto renkailla