E5MOM x 6

20 Wallballs 20/14p
20/15 Calories

Go every round as fast as possible !

20 min AMRAP
20 skull crushers 30/20kg
20 bicep curls 2x15/10kg dB
20 shoulder Press 15/10kg dB

Ygig and split reps in half

10 Rounds for Time
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

Time Cap: 30 minutes

AMRAP15

9 T2b
12 alt. Db snatch @22,5/15kg
15 Box Jump Overs @60/50cm

Rpe 4

Ideana löytää sellainen vauhti mitä pystyt ylläpitämään. Skaalaukset: t2b - t2r - leg/knee raises db snatch - paino box jump over - korkeus - askellus

DELOAD WEEK

5 rounds for time
6 strict pull-up
12 pistol squat

3-4sets:
8+8 bulgarian split squat
30+30m s.a farmer carry

AMRAP 8
3 power clean@60/40kg
6 ttb
9 air squat

E4MOM for 6 rounds:

12 STOH 40/30kg
12 Box Jump
12 KBS 24/16kg
36 DU

RPE 3-4

Start a new round every 4th minute, rest the remaining time. Steady pace, try to hit all reps unbroken

30s on / 15 s off x8:
a) machine
b) kbs

Result: Cals + reps

3x5 Shoulder Press

• 2,5-5kg more than last time