A/ EMOM 12
1- 12 Push up
2- 9 Strict PU
3- 45" HS hold

B/ AMRAP 30'
1-2 Legless Rope Climb
15 DB Bench Press @2x25/20kg
9 DB STOH @2x25/20kg
6 DB Sqaut @2x25/20kg

(Target: 4-5 rounds)

5 rounds, 1 minute rest between rounds

400m run
10 burpee box jumps
10 SDHP (65)
10 thrusters (65)

33:49 rx

Three rounds:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Push press 4 RM, then max reps @ 80 %

6min

1. Leuanveto max toistot
2. Etunojapunnerrus max toistot

"Jack"

Complete as many rounds as possible in 20 minutes of:
52,5/40kg pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box/ 20 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").

At 2001

1 ¼ back squat 4x4 reps

VAPU + RaTy

1 x (3+2+1)@50% (ty)
1 x (3+2+1)@60%
3 x (3+2+1)@65%

Pystypunnerrus, lähes max painot.
10, 8, 6, 4, 3, 2, 1

Jalanostot ilman kippi 3 x max
Vipunosto selin makuulla 3 x 10-15

Varied intervals x 4 sets:
A. 1000/800 m ski or row or 2000/1600 m bike
B. 25 KB swings 24/16 kg
C. 20 m dual DB suitcase walking lunges
D. 20 sit ups
2 min rest

Mix the order of the movements for each set.

N-….-N of:
BB Back Squats
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (33X1 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.