6 min AMRAP

8 boxin ylitystä
8 toes to bar

400m run
then
4 rounds of
10 thrusters @50/35
20 alt overhead lunges @50/35
10 squat jumps over the bar
then
400m run

4 Interval of:
Row 4:00 @ 85-90% MHR
2:1 rest each interval

2-2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2-2 reps
Riscaldati progressivamente e poi in 4 sets arriva sino ad una doppia quasi massimale dopodiche
con il 90-95% di quell carico fai altri 3 sets.

Suokissa perinteinen eli 2. JuhannusEva. Aika 43.12!! @20kg kuukelilla💪. Parannusta viime vuoteen reilu kaksi ja puoli minuuttia😄 HYVÄ MÄ!!! TOSIN hävisin Miskalle 2sek, eli yhden leuan!!!!!

5 RDS, 0:40 on, 0:20 Off
Hang on pull up bar
Arch Hold
Plank Hold

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

Open Gym 12: 15 post if coming.

Buy-in:
1000m row

Then 15 min AMRAP of:

20 sit-ups
10 push-ups
5 Burpee box jumps

REST 5 mins

"KAREN"
150 WB for time

Score is total rounds/reps of AMRAP
- make other note in comment section

• “Heavy Grace” 30 reps for time:
BB Clean & Jerk (84/55Kg)Your text here...