Abs: 3 rounds of
5 Ab-wheels
10 Windshield vipers (hanging)
15 Weighted AMSU
20 Landmine twists
max strict T2B
Rest

STRENGTH

Every 3:00 x 4 sets
6-8 Tempo inverted row on bar (3 seconds eccentric)
8-10 L-seated double dumbbell/kettlebell press (Z press)

WOD

AMRAP 9 minutes
3 Shuttle run (1 shuttle run=2x10m)
3 Medball clean (6/4 kg)
3 V sit-up
3 Shuttle run
6 Medball clean
6 V sit-up
3 Shuttle run
9 Medball clean
9 V sit-up…Continue adding 3-3 reps to the clean and V-up until time is over.

Rx+: @9/6 kg, V sit-up with ball.

ACCESSORY

For quality accumulate:
50 Band pull apart
50 Banded tricep push down

Deadlifts

6 x ( 3 + 3 ) Every 3:00.

( 3 reps deadstop & 3 reps TnG )

8 min/2 rounds
1 min erg
12 prone t shoulder rotations -> prone y shoulder rotations
8 Scapular push up
5+5 scapular pull up + kip swing
5 hollow to hip extension

In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

Bench press 4 RM, then 3x4 @ 90%

12' AMRAP
5 devil press
5 dbl DB thruster
10 burpee

For total reps

• On a 2-minute clock
  • 20/25-calorie Echo bike
  • Max deadlifts in the remaining time
• Rest 4 minutes between rounds

♀ 205 lb
♂ 275 lb

AMRAP 10min
Rive + työntö
- 12+12 kevyt
- 8+8 keskiraskas
- 4+4 raskas

1,5EMOM 5
- Mountain climbers 30sek
- Heilurikyykky x 12

AMRAP 10min
- Tempaus x 20 (10+10)
- Kyykkyhyppy x 20
- Am.heilautus x 20
- Abmat vatsat x 20

Lämmittely:

Kivi-sakset-paperi

Mobility

Taito/Voima:
Kyykky

WOD
10min AMRAP
8 Kyykkyä
5 Burpeeta boxin yli kiiveten
8 Maastavetoa (KK)
2 kierrosta juoksua salin ympäri