Open 11.2 AMRAP 15'min

Complete as many rounds and reps as possible in 15' minutes of:

Treenaaja ______________________________ Kuntoilija

9 Deadlifts (70/45kg) ___________________ 5 Deadlifts HAP
12 Hand release Push-ups _____________ 7 Push-ups / Knees
15 Box jumps (24"/20") _________________ 9 Box jumps (24"/20")

Back: EMOM for 4 rounds
1) 15 DB DL
2) 10 Ring row
3) max Alternating KB Snatch
4) Rest

Extra: Arch hold TABATA

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf stretch on post ( each )
30s Banded pass trough

3 rounds :

7 Wallballs
3-5 HSPU
3 Power Cleans
1:00 Row

Thruster 3 RM (lift from ground)

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
10 Burpees over the rower
+
@ workout pace
10/7 (cal) Row
5 Burpees over the rower
10/7 (cal) Air bike
5 Burpees over the rower
10/7 (cal) SkiErg
5 Burpees over the rower

Deadlift 8-8-6-6 reps

3:00 Echo bike
3:00 Run
+
2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

A)
3 kierrosta
500m juoksua
20 Seinäpalloa
24m Burpee boardjump
90s Tauko
RPE: 7-8

B)
YGIG 20min
20 Mavea 60/50 kg
20 Rengassoutua
20 Boxin ylitystä
500/1000m koneella
RPE: 8-10

C)
Jähy
Kevyt liike + venyttelyt
RPE: 3-4

E2M x 6

1 clean high pull + 2 high hang power clean + 2 push press @40-50%

Kevyet ja tekniset painot.

E2M x 6 1 clean pull + 2 high hang squat clean + 2 push jerk @50-60%

Sarjat nousevalla painolla. Toistot pitää pysyä semi kevyinä ja teknisinä.

Accessory

3 rounds:
10 lu raises
30-40s ring plank hold