Vuorotellen kyykyt ja penkki 5x5

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Vuorotellen penkki ja kyykyt 5x5 kumpaakin 2min tauolla liikkeiden välissä

AMRAP 14 IGYG

10 Weighted Box Step Ups 24"/20" DB 22,5/15kg
8/6 Calories Row
8 Front Squats 50/35kg

Full round then Change

2-3rounds:

3-5 false grip walk in
5-10 russian push up
5-10 strict toes to rings (controlled negative)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets-

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

10 rounds for time :

7 Bar facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

( 12 - 20 )

EVERY 1:30 x 5 SETS
2 Hang Power Clean + 1 Hang Squat Clean

• Start Light-Moderate and end Moderate-Heavy
• RPE 6

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15