Treenin idea on pitää sama tasainen vauti jokaisessa amrapissa, 75-85% effort

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal ski/row
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Metcon (time)

For time 21-15-9 reps of:
DB. Squat cleans
Toes to bar

M: 22,5kg DB’s W: 15kg DB’s

Timecap: 10 minutes.

Ygig after each full round
10 tricep extension 22.5/15kg
15 floor press 22.5kg/15kg
8 chin ups

Teams of 2:
AMRAP 7
18 box jumps
18 KB swing (american) 32/24
2 min rest
In 6 minutes 1RM
Overhead squat

Total reps& total kilos

Split jerk 3x5x65%, 3x2x80%

AMRAP 20:00
Run 400 Meters / Stairs x 1½ / Row 400m / Ski 400m
15 Toes to Bar
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+: Strict HSPU
Scale HSPU: max 3 white pads, box pike push-up, floor pike push-up, push-up, DB Shoulder Press

4 Rounds of:
8 1-Arm KB Rows w. rotation (1sec pause at top of each rep) each
20 Banded Facepull-aparts
Rest 90s between rounds.

15 Minutes, For Quality:
30m/side Crossbody Carry
10 Strict Pull-ups
5 Strict Dips

• Pull-ups: Strict CTBs, chin over strict, chin-up strict, 5 x jump up and controlled negative, 10 x ring rows
• Strict Dips: Ring, bar, between box, box.

5 Rounds with a partner:
15 Band Resisted Russian Swings
40m Farmer Carry, AHAP.

• Not for time
• One partner does the full round and then athletes change.

EMOM 12
3 Touch and GO Power Snatches