10 rounds

3 Snatches 60/42 kg
15 Wall Ball (20/14lbs @ 10″/8″ target)

Frog Flow video + Thoracic Flow video

Warm up(8)
3rds
10-180 jumps
10 bicycles
10 double climber

Mobility(2)
1:00 samson per

Fittrain Intervals
c/o Alchemy 365
A10:
5 minutes: Air Squats
5 minutes: Lunges

Every minute on the minute, alternate between:
8 Shoulder Taps, 2 Burpees
8 Ground to Jump and Touch

Opt(12)
row for meters
run for meters

Finisher
30 w-raise
60 dbl crunch
1:00 min samson

Rinnalleveto riipusta kyykkyyn

5 x 3

10 Min of:
Assault Bike @ 60-70% MHR +
8 Interval of:
Assault Bike 1200 m @ 85-90% MHR +
Assault Bike 600 m @ very slow pace

WT

EMOM 12 Min
Min 1 3 Bench Press
Min 2 3 Pull Up
Min 3 3 Ring Dips
Min 4 3 Chin Ups

CF/BC
Friday the 13th
26 Min Amrap

13 Pull Ups
13 Air Squats
13 Bench Press
13 Jump Squats
13 Ring Rows (underhand)
13 Box Jumps
13 Ring Dips
13 Step Ups (each leg)
13 Kettle Bell Swings
13 Burpees
13 Rope Climb or KB Deadlift
13 Wall Ball Shots
13 Ball Slams

50 Jump Rope and Suicide Sprint after each round

Harjoitellaan kyykkyjä:

Etukyykky
Goblet kyykky
Takakyykky

Kokeile kaikkia esim. 3 x 5

WT
4-3-2-1
Pull Up
Reverse Banded Deadlift

21-18-15-12-9-6-3
Banded Reverse Fly
Banded Behind the Back Curls

CF
Emom 6 min
3 Deadlift

Amrap 12 Min
5 Power Snatch
10 Burpees

BC
Emom 10
Min 1 - 5 Reverse Banded Deadlift
Min 2 - 50 Jump Rope Singles

50 Burpee Hammer Curls
(every time you stop 1 circle run)

CF
6 Circle Runs 25 lbs
6 Push Press 135 lbs
12 Steps Ups 25 lbs
150 Jump Rope Singles

4 Circle Runs 50 lbs
4 Push Press 155lbs
8 Step Ups 50 lbs
100 Jump Rope Singles

2 Circle Runs 75 lbs
2 Push Press 175lbs
4 Step Ups 75 lbs
50 Jump Rope Singles

Finisher
50 Banded Shoulder Flys

BC
Emom 10
Min 1 - 5 Reverse Banded Deadlift
Min 2 - 50 Jump Rope Singles

50 Burpee Hammer Curls
(every time you stop 1 circle run)

OH squat 5 RM