AMRAP15
- Front squat
- STOH
- Back squat
*reps: 1, 2, 3, 4...
Barbell 50/30kg

EMOM - 20 Minutes
1 - 10 alt Cossack Squats
2 - 20m Toes Walking
3 - 10 alt Reverse Lunges w/ KB OH
4 - 5 Broad Jump + Sticky Landing

A.
Warm Up
1,5KM run
poi
3 Rnd
30" Plank
10 RDL 30kg
10 V-up

B. Forza
Back Squat
4×15
Rest 2'

C. For Time
10 Rnd
30du/60 su
10 burpees
Rest 2:30

D. For Time
4 RND
60 J. JACK
15 DB Front Rack Lunges
20 HSPU
15 DB Front Rack Lunges

E. For Rep
AMRAP 8'/6'/4'/2'
15 Deadlift
15 Sit Ups
15 DB snatch

Saturday

Lämppä+ mobility

Otm 10
-jokaisella alkavalla minuutilla tangolla combo:
Rinnalle+vauhtipunnerrus+valakyykky

Metcon 6min on/off
Laite, laita yhteensä saavutettu matka ylös

Loppujäähdyttely

ROW
6-8x 1k
Go 5k pr +2/+4s
Rest as needed

EMOM 10:
1: 3-12 strict HSPU
2: 3-10 strict c2b ( scale to normal pull-up if needed)

For time:
10-8-6-4-2 Power clean
15 Wallballs
10 Dips
Time cap: 16’

Accessory:
3-4 Sets
Overhead carry 40m
Hollow hold max. sec
Rest 1’

Monday

12 min AMRAP
7 thrusters, 42,5 / 30 kg
14 bar facing burpees
21 DU

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps