RestDay!

2 rds:
1min.: Row/Bike/Run
10 KB swing
10 Qoblet squat
10 Ab twist

• 2 rds:
  10-20 DU's
  6 DB snatch
  6 T2B
  6 Wallball

• Mobility...

2-3 Rounds of

Amrap 4 min
40/30 Cal Row
Max Cal Bike Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Bike Erg
Max Cal Ski Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Ski Erg
Max Cal Row

-- 1 Min Rest --

For Time:
2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups
10-1 Double Dumbbell Deadlifts

RestDay!

walk, jog, bike move for 30 mins or so.

6 min AMRAP

24 DU tai yritys
6 handstand push ups on the box

3 min lepo

6 min AMRAP
24 DU tai yritys
3 PEP

Power snatch 6x1
Clean+2Jerk 4sets
BSQ 5x3

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts 285/185
20 Double Unders

*score is slowest round

Muscle clean primer
3 x 3 - empty barbell

3 position clean
4 x 2 @ 80% of 1RM clean

Press in split
4 x 4 @ 9RPE

Barbell front rack reverse lunge
3 x 16 (8 each leg) @ 8RPE

Accessories

DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE