3 rounds
1:00 cardio
10+10 steps : banded side lateral walk
10 air squats
5 muscle snatches with barbell
5 thrusters with barbell

In teams of 2
For time
80 toes to bars
80 power snatches @30/42,5kg

rest 5 minutes

In teams of 2
For time
80 box jumps
80 thrusters @30/42,5kg

split reps 50/50

3 rounds
1:30 min cardio
10 alt leg v-ups
10+10 single leg glute bridge
5 wall squats
3 power snatch
3 ohs
3 squat clean + split jerk

3 Sets
200m light run
10+10 banded monster walk
10-15 banded air squats
5+5 weighted single leg RDL
5+5 single arm upright row
10 hr push ups
10 pass throughs with stick

2 Rounds:
1:30 cardio machine
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
-into workout prep-
2 rounds
20 step back lunges
10 hanging scap retraction
5 kipping knee raises
6-8 double kb/db front squats, climb to work weights

3min General warm up
Then
12min
15cal Erg
15m Quadrupped crawl
8/8 single arm thruster
10/10 banded hipthrust single leg

YLEINEN SARJA

18min AMRAP

50/40cal Soutu

40 Seinäpalloheitto 9/6kg

30 Käsipainotempaus (vuorokäsin) 22,5/15kg

20m Askelkyykkykävely käsipaino pään päällä 22,5/15kg(5m+5m+5m+5m)

10 MU Renkailla

100 Tuplanaruhyppy

SKAALATTU SARJA

18min AMRAP

50/40cal Soutu

40 Seinäpalloheitto 9/6kg

30 GTO = Käsipaino maasta pään päälle (vuorokäsin) 22,5/15kg

20m Askelkyykkykävely käsipaino eturäkissä 22,5/15kg (5m+5m+5m+5m)

10 Rinta tankoon leuanveto

100 Naruhyppy

5 x alkavalla 2 minuutilla

1 rinnalleveto + 3 raaka työntö

Rakenna päivän raskaahkoon painoon.

nouseva paino, alotus n. 70-75%

Superset x 3 rounds
Ring Pull Up x 6-8 3s down*
Rest 90s
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 90s

*Scale with partner assisted or 2 slow negatives each round
- Match or improve on last week