Front squat 2 x 10

1. Row / Air bike (12-20)
2. Wallball (12-20)
3. DU's (40-60)
4. Rest

• Go sustainable pace.

For time:

10-8-6-4-2

Power Snatch 50/30kg
C2B pullup

40 minutes with partner
Row 750/700m, Ski 650/600m
Partner perform
Kettlebell round a head 7+7
20 step over box 24"/20"
0:30 reverse plank
15 banded deadlift

Push Press: Build to a 2RM. Rest 90s.

• Reset on each rep
• Option: 1a) DB Shoulder Press: 4 x 8. Rest 60s. 1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

5-10 straight leg KB/DB Sit-ups,
10-20 Russian twist

Tässä treenissä halutaan löytää tasainen sellainen noin 80-85% vauhti, joka pystytään pitämään jokaisessa amrapissa. Eli älä lähde liian kovaa.

Amrap 7

Buy in:
Run 400m
then rest of the time amrap
12 DB/KB box step overs
8 Burpee bjo (lateral)

Rest 2 min

Amrap 7

Buy in:
Run 400m
then rest of the time amrap
12 DB/KB box step overs
8 Burpee bjo (lateral)

Rest 2 min

Amrap 7

Buy in:
Run 400m
then rest of the time amrap
12 DB/KB box step overs
8 Burpee bjo (lateral)

-tulos on kaikki toistot yhteen. Juoksua ei lasketa mukaan koska se on buy in.

Back squat, 3 RM

Floor Press in Bridge: Heavy 4 in 7 sets. Rest 2:00
- close grip. Slightly inside of shoulder width
- Option: Only add weight if form permits.

Heavy 4 in 7 sets. Rest 2:00

3 rds for quality

Single arm OH lunge 8 steps/side
Seated pike leg raise 20 reps
Chin over the bar hold (pull-up grip) 20 sec