Partner Amrap 10

Parilla voi olla kaksi eri tankoakin, mutta pyritään tekemään samalla. Painot 60/42,5

30 DL
20 Hang power cleans
10 lateral burpees over the barbell

Toistot puoliksi, mutta sarjapituudet voi päättää itse.

400m run @ 80% pace
10 power snatches @25/35kg
10 bar over burpee
10 thruster @25/35kg
10 toes to bars
goal is to do 4-5 rounds
time cap 40 minutes

20 Mins working on progressions
False grip
Low rings
Banded
Jumping
Strict
Eccentric

Back Squat 5 RM OTD.

In 20 minutes.

(10x empty barbell, 10x20%, 10x30%, 8x40%, 6x50%, 5x60%.....)

30-60sec active hang,
10-30sec Chin over bar hold,
10-30sec Hollow hold,
10-30sec handstand hold,
10-30sec L-sit hold

“Rästipäivä”

75 double under
50 wall ball 9/6kg
30 toes to bar
5/3 köysikiipeily
30 chest to bar leuanveto
50 wall ball 9/6kg
75 double under

Aikaraja: 16 minuuttia

Back Squat
5x50%
3x60%
2x70%
1x75%
1x80%
ME 85%

Rowing intervals:

5 x 1 min
1 min on ja se aika taukoa kun kaveri hyppää masiinaan eli vähän yli 1 min.

-halutaan jokainen vetää suht kovaa sellanen 85-90% effort.

3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories

1 Minute Rest

AMRAP 14 With Partner

a) hanging on pull up bar 1 minute.

b) AMRAP 1 of: 5 burpees 10 air squat

----alternating----

If person A drop on bar, B stop AMRAP. Result is total reps of burpees& air squat.