15 x alkavalla 90s sekunnilla

1. 10 raskas pallo rinnalleveto olan yli
2. 6-12 varpaat tankoon
3. 15 cal laite

Clean & Jerk for load:
#1: 2 reps

For time
400m run
20-19...2-1 burpee
TC: 60min

Workout starts with 400m run. Every 400m decreasing number of burpees. Dont forget the burpee after last run!

Scaling:
For 60mins
400m run
2min rest

5 x 3:00 AMRAP; Rest 1:00
3 TNG Deadlift @ moderate
5 Toes to Bar / Kipping Knee Raise
15 Double Unders / 25 Single Unders

• RPE 8
• Video: https://vimeo.com/823044914?share=copy

AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Squat Cleans @70/50kg
2-4-6 and so on...
Up-Down Over Bar
RPE 8-9

Extra:
3 x 200m
Rest 1:30
Simple and effective extras today!

Press 3x4

AMRAP 12:
9 Box Jumps
6 Dumbbell Snatches 22,5/15kg
3 Strict Handstand Push-ups

Weighted Lunges (10m) Dumbbells Front Rack

6 x 10m, Climb in Heavy.

Go Every 2:30

8 min amrap in pairs
pari A) 15 x wall ball 9/6 kg
pari B) 10 x 10 m shuttle run

kun A on heittänyt wall ballit ja B juossut viivat niin läpsystä vaihto

5 min AMRAP

10 double unders
10 sit ups
20 double unders
20 sit ups
30 double unders
30 sit ups jne...