2 x 8 min AMRAP + 3 min lepo

AMRAP 1:

15 toes to bar + 10 m käsillä kävely ( 3 PEP)

AMRAP 2:

9 clean + 9 HSPU (40 kg)

EMOM 16'
even clean and jerk @50/35
odd burpees over the bar

A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

• 2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
Use 95% load Heavy of last week

3 x 10 V.1/120s

Warm Up
3 Rounds
100 Jump Rope
7 Goodmornings (pvc)
7 Overhead Squats (pvc)
7 Shoulder Pass Overs (pvc)

Lift
Deadlift
5-5-5-5-5-5-5

Increase weight each set

Performance Workout
AMRAP in 7 min:
3 Box Jump Overs (24/20) Competitor (30/24)
6 Pull Ups Competitor: 6 Muscle Ups
9 V-Ups

Fitness Workout
AMRAP in 7 min:
3 Box Step Overs (20/18)
6 Ring Rows
9 Ab Mat Sit Ups

❄️🎄❄️🎁❄️🎄❄️🎁❄️🎄❄️

In teams of 2 for time:

Run 800m
2 rounds
50 Push press 60/40
50 Front squat 60/40
50 Pull-ups
50 GHD sit-ups
Run 800m

This is a partner workout. One will rest while the other one works. Split the run and reps evenly so both partners do equal ammount of work.

3 x 1 vauhtipunnerrus + 2 x raakatyöntö + 3 x saksityöntö

AMRAP 15'
2 clean and jerk @50/35
20 double unders
4 clean and jerk @50/35
25 double unders
6 clean and jerk @50/35
30 double unders
8 clean and jerk @50/35
35 double unders
...