”The Chief”

5 x 3 min amrap / 1min rest between sets

3 power clean 60/42,5kg
6 push up
9 air squat

*Aloita jokainen amrap rinnallevedoista.
Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

"Do it Again" 05/09/19
For Time
3-9-15-21-15-9-3
P.Snatch @45/30kg
Burpee Box Jumps @60/50cm

TC: 19'

4 rounds for time of

• 30 single-leg squats
• 15 sumo deadlift high pulls

♀ 75 lb ♂ 115 lb

For Time:

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43

”Triple 3”
row 3km
300 du
run 3km /*3 miles for advanced

time cap 50min

For time:
100 DU
40 Wall Ball
10 Box over burpee (60/50cm)

TC 5min

Core:
3-4 rounds
10 x plank reach
10 x tuck crunch
30+30s. side plank

Takakyykky 5x5

Päivän 5RM, nousulla (v0)