4 x 8min / 2min:
A) 40/30 cal ski
Amrap of:
20m sled push
10m burpee broad jump

B) 36/28 cal echobike
Amrap of:
5 pushup
10 abmat situp

C) 40/30 cal row
Amrap of:
20m SB walking lunge or bodyweight
10 jump over rower

D) 800m run
Amrap of:
Max meters dkb farmers carry

Maastaveto 1x95%

Penkki 2x2x80%

Sivutaivutus 3x20 / puoli

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Rest!

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breath.

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

Ylöstyöntö

Hang muscle clean
3-5 x 3

Clean pull + hang clean + jerk
4-5 x 1 + 2 + 1

Power clean
4x 2

Cluster (Squat clean+thruster)
4x5
Light, technical weight

4 rounds
You go, I go
3 Squat Cleans
3 Push Presses
3 Clusters
3 Bar over burpees

Penkki 3x1x80%

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Vipunostot sivuille 3x20

Kyykky 2x1x80%

Jalkanostot maaten 4x8-15
-lisäpaino

Takareidet kumpparilla 3x20