Practice movements

15 Minute AMRAP of:
3 Deadlifts 225/165
6 Over-the-Bar Burpees
9 Wall Ball 10' 20#\16#
12 Double Unders (sub x3 Singles)

1900m bike

30 push press
9 bar over burpee
30 wallball
9 bar over burpee
30 db snatch
9 bar over burpee
30 step back lunges
9 bar over burpee
30 thruster
9 bar over burpee
30 pull ups
9 bar over burpee
30 box jumps
9 bar over burpee
30 back squats

1990m bike

40kg barbell
22,5kg db

3 x 5 @ 60%, 65%, 70%

4 rounds of
21-15-9
- pull ups
- push up
- front squat
for the 21reps front squat at 20kg
for the 15 reps front squat at 30 kg
for the 9 reps front squat at 40 kg

Dynamic Effort: Shoulder Press 10 x 2 @ 75% on :45s

Superkids:

4 kierrosta aikaa vastaan:

100 m juoksu
7 x pituushyppy (ovelta hiekkamäen päälle ja takasin)
3 PEP

Ninjat:

4 kierrosta aikaa vastaan:

300 m juoksu (talon ympäri)
10 x pituushyppy
5 PEP

Running O´Clock 0-22 minute.

AMRAP 5
25 bar facing burpee
ME C2B

In 5 min:
1RM Snatch

12 min AMRAP:
2-4-6-8-10-12-14...
Hang Power Clean 60/45kg
FS 60/45kg
HSPU

Merkatkaa WC toistot + kilot + toistot

Barbell/Ab-wheel Roll-outs 10-10-10 reps

AMRAP 2min

Kohta on kaikilla ojentajat kuin Vin Dieselillä!!

AMRAP 2 min

6 Push Press 40-50%
12 Neutral-Grip Deficit Push-Ups on DB

(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)