3 rounds for time:

• 30 Hollow Rocks
• 40 Superman Rocks

Back squat (Wendler week 10)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*+5kg lisäys tähän uuteen ja viimeiseen sykliin

4x
2min ON/90sec OFF

Alt. A and B

A) Max Calories

B) AMRAP of
7 Front Squats 60/40kg (BBF: goblet squats 22,5/15)
14 DB Snatches 22,5/15kg

8RM Close Grip Bench Press

3 rounds
10+10 single arm db bench press @moderate weight
10+10 single arm db row @moderate weight
20-30 deadbugs
rest 2 min and repeat

8min amrap:

2-4-6-8-10-...

• thruster (N 30kg / M 42,5kg)
• bar-over-burpee
• toes-to-bar

(Strength)
Pull-ups 4x8

In Pair

In a 15min Window
60 Calories
50 DB Snatches
40 Box Step-Ups with DB
30 Pullups
20 Burpee over Planking Partner
10 Wall Walks
+
Max Calories in the remaning time

EMOM 16

1 minute : Strict Chin-ups
2 minute : V-Ups
3 minute : Box Over Burpees 24"/20" ( you may step over )
4 minute : rest

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 5-10 t2b quality work

B: 10 rounds for time: 10 c2b + 10 x box jump + 10 cal row

Cool-down: Easy row for 5 min + 5 min mobility