AMRAP 40 min of:
- 1100 m run.
- 23 C2b Pull-ups.
- 23 Thrusters 30/20 kgs.
- 23 Kb Swings 24/16 kgs.
- 23 Pistols.
- 23 Ring Dips.
- 23 Wall balls 9/6 kgs.
- 23 HSPU.
- 23 Gob Squats 24/16 kgs.

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

Mobility

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

Mantenere 9' handstand hold
Ogni volta che si perde l'handstand Hold 9 burpees

400m run/500m row/ 20 cal bike

Into 3 rounds
10 lunges
10 pass throughs

30 min for quality

3 min work/1 min rest. Always continue from where you stopped before rest.

12 x push up
12 x sit up
12 x kb clean and jerk
12 x wall ball
12 cal row

3 rd.
20 Sandbag over shoulder / keeping it at least 10 sec. in your lap, breath.
20 meter Sandbag carry / slow pace, keep your core tied.

Focus on good technic, slow, no time to take, enjoy!
30 kg - 50 kg. as you need.

Viikko 50 (kisoihin valmistava pätkä) (2/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

6 min amrap
10 Swing
30 Double unders