AMRAP 16

15 Air Squat
10 Push Ups
5 Pull Ups

On the 0:00, 4:00, 8:00 & 12:00 Run 200m

Hspu practice
*
EMOM x 18
1) moostructural
2) 3-10 hspu + 5-10 box jump over
3) rest/ core of your choice

5/10 - 4/8 - 3/6
TGU (right)
Kettlebell Push Press (right)
TGU (left)
Kettlebell Push Press (left)

For Quality
Choose challenging weight.

A)
Back Squat: 6 x 4. Rest 2:00
- Heavy 4 in 6 sets.
- Try to match last week's load

B)
DB Split Squat 4 x 8 each. Rest 60s.
- 4 working sets at the same weight

C)
Crossbody Carry 3/side x 30m
- Challenging effort

For time
15-12-9-6-3 Front Squats 70/50kg (from ground)
6-12-18-24-30 DB Snatches 22,5/15kg

10min amrap:

• 5/5 kahvakuulatempaus
• 5m askelkyykkykävely kuula ylhäällä oik.
• 5/5 kahvakuularinnalleveto & työntö
• 5m askelkyykkykävely kuula ylhäällä vas.

N 16kg / M 24kg

E6MOM x 5

8 ttb
10 power snatch @40kg/30kg
400m run

30s. On, 30s. Off for 12min
-AirBike
-Burpee pull-up
-AirBike
-Toes to rings
Max reps on every work period

8min Amrap

3 leukaa
6 punnerrusta
9 kyykkyä

3 kierrosta

30 kuollut koppakuoriainen kädet+jalat
5 kuollut koppakuoriainen lantionnostolla
15 hyvää huomenta kuminauhalla