AMRAP 5

Max Toes To Bar

On the minute ( @ Starting )

9 Deadlift 70/50kg

Rest 2 Minute

AMRAP 5

Max Handstand Push-ups

On the minute ( @ starting )

9 Deadlift 70/50kg

16x 1 min ON / 30s OFF:

1. Burpees over object
2. V-ups

Laske tehdyt toistot yhteen.

Juoksu intervallit

6-8x 400m work (-5-10s 400m vauhti)
Rest:Work time +15s

Yli 2800m juoksija juoksee 8 kertaa ja 2400-2800m juoksijat 7 kertaa. Alle 2400m juoksija juoksee 6 kertaa.

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 20/15kg

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

6 sets × 4-6 reps @moderate load

Go every 2:30

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins

Rästi

Partner workout / You go I go

Buy in 400m Run / 500 Row (together)

Then 5 rounds

20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster. 25/17.5kg
6 Syncro Burbee over DB
4 Rope Climb

Buy out
400m Run / 500 Row (together)

Tc 45min