EMOM 10

a) plate carry 2x15/2x10 max distance
b) plank hold

Overhead squat, 3 sec pause on bottom

5x5@moderate, good quality.

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches 55/40kg
11 Wall Balls 9/6kg
14 HR Push-Ups

AMRAP from 15:00-30:00

7 Bar Muscle-Ups
12 Burpees
16 Double-Unders

With a running clock perform as many repetitions as possible (AMRAP) of the first 15-minute portion of the workout. At 15:00 move on to the second 15-minute AMRAP. Do not rest between AMRAPs.

AMRAP 15

Run 200m
25 Deadlift 80/60kg
25 Wallball 9/6kg
25 DB push Ups
Run 200m
25 Deadlift 80/60kg
25 Chest to bar pull ups
25 Jumping Lunge, each leg

B) 8min AMRAP with partner
Athlete 1: 7+7m double DB front rack walking lunge 2x22,5/15
Athlete 2: AMRAP box jump 60/50

Switch when walking lunges are ready.
Result is the total number of box jumps.

Bench press
5 x 6 reps, 3 min rest between sets

Paikkakunta:
Rata:

Tulos repsi kohtaan

EMOM x30

1) monostructural
2) round of cindy
3) rest

6 rounds of:
6-10 c2b/ kipping pull up
6-8 target burpee
6 x (10+10m) shuttle run

1 RM

Progen alkutesti