Four movements TABATA, 3rds

Air Squat
Push ups
side plank hold (L)
side plank hold (R)

Floor press 3x12 AHAP
rest 60-90 sec between

In Pairs Complete the following: (YGIG)
100 burpee box jumps
100 Cleans 60/40kg
100 t2b
100 stoh 60/40kg
100 burpee box jumps

Time Cap 30 Mins

Amrap 12
50 Kb swing 24/16kg
12 Front squat @ 60% OTD. 1RM (Floor)
350/300m Row

“Raise the Bar”
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

EMOM 20

1 min: 3-5 heavy deadlift, add more weight every rounds
2 min: 15 sit ups

800 m run
30 hand release push ups
2 min rest

600 m run
30 toes to bar
2 min rest

400 m run
30 burpees
2 min rest

600 m run
30 wall ball 9/6 kg
2 min rest

800 m run
30 pull up

Time cap 35 min

Tämän harjoituksen tavoite on olla epämukava. Haasta itsesi.

Front squat 5x5 reps using 75-85% of 1 RM.
-same weight in every set.
-rest 90-120 seconds.

Hang snatch 3 reps
-build up in 15 minutes
-unbroken reps.

DL: 5/5/5+
(75/80/85%)

+5kg