AMRAP 10

6 Dual DB Push Press
10 Dual DB Squat
10 Burpee Over DB ( you may step over )

DB´S 22,5/15kg

for time.

30-20-10
kbs@24/16kg
push up

Target under 6min, Time cap 10min

Deadlift

4x4

E3MOM / 2-3 RIR

6x Prowler Push 30m hard and fast!

Ohje: Työnnä kelkkaa 6 kertaa 30m, lepää 2-4min suoritusten välillä. Lastaa kelkka siten, ettei se pysähdy missään vaiheessa, mutta joudut selkeästi tekemään töitä työntämisen eteen.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds, rest as needed. Go by feel. Scale if needed.

1) 10 Prone Banded Passthrough
2) Squat flow and/or Ankle flow
3) 10 Hollow Pull-Down
4) 5+5+5 Wall Squat
5) 2+2 Perfect Stretch

For time
21-15-9 Deadlifts 100/70kg
21-15-9 Handstand Pushups
75-50-25 Double Unders

BENCHMARK WEEKS

2k row for time

1RM Bench Press

For time:

400m run
10clean& jerk @60/40kg

rest 2min

400m run
10 clean& jerk @60/40kg

Partner Amrap 8min

8cal row
8 box jump

(change after each round)