Work up to heavy Double Jerk/Split Jerk

3 rounds:
E4MOM, 40 sec work

1. sled push
2. row
3. assault bike or bike erg
4. rest

• as fast as possible

3x
3min ON/2min OFF

A) AMRAP of:
9 Double DB devilspresses 2x22,5/15kg
6 Pullups
3 Burpee Box Jump Overs

B) 20/15 Calories
20 Heavy KB Swings
+ Max Calories in the remaining time

C) AMRAP of:
3 Handstand Pushups
6 Pistols
9 Wall Balls

Hero ”Dork”

6 rounds for time:

60 Double under
30 Kb swing
15 Burpee

(rx 24/16)

Annie

50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups

---

ANNIE FITNESS

FOR TIME
100-80-60-40-20
Single Unders
40-30-20-20-10
Sit-Ups

• Cap 12:00
• RPE: 8
• Compare
• Video https://vimeo.com/929448861?share=copy

3x2 V1, samalla kuormalla

(82-85%)

6x1 front squat 85%+
Go every 2,5min

3x

12m Askelkyykkykävely (2×Kp/Kk)
6-8 Gorilla row

5x 3

-Nousu V2 painoon

4 rounds for reps
1min: 15 wall ball + AMRAP medball sit-up 20/14
1min: AMRAP shuttle run (1x = 2x7m)