2x 8min amrap

1)
row 10/7cal
6 burpee over rower

rest 3min

2)
30 DU
8 box step over (2xDB @22,5/15kg)

AMRAP 12

30/24cal machine
10 hang power snatch @40/30kg

For quality 20min:

6-10 ring row
6+6 windmill
6+6 s.l glute bridge
10 snowangel

Rope climb

Body building ~30min
1-3 rope climb
10 Db bench
10+10 Db row
10+10 suitcase deadlift
+ core of your choice

”Row Helen, Row”

3 rounds for time (this is an all out effort, put everything in this workout):

• 500m Row
• 24 KB Swings @ 24/16kg
• 12 Pull-ups (freestyle)

4 x e75s:
6+6 DDB split stance RDL @ challenging

Reverse back rack lunge
3x12 6R/6L

Max pomppu 1RM

Niin monta yritystä kuin tarvitaan.

Lennosta klo 18-20.

3 rounds (max 8 min)

6 behind the neck snatch grip strict press @ RIR 2
8+8 weighted single leg hip thrust @moderate-heavy

*hip thrust voi tehdä jalka korotettuna.

behind the neck snatch grip strict press:

For time:

20 Db snatch@22,5/15kg
20 box jump over
16 Db snatch
16 Db boxstep over
10 Db snatch
10 burpee box over