A) AMRAP9
12 dumbbell deadlifts 2x22,5/15
9 dumbbell hang power cleans
6 dumbbell push jerks

B) Core
On the minute for 9min
1. Sit-up
2. Russian twist (weighted)
3. Rest

Weighted Hamstring Curls

4 x 10

Go Every 2:30

EMOM x 10 MINUTES
4 Deadlifts @ mod-heavy
3 Hang Power Cleans
2 Push Jerk
Goal is to perform all 9 reps unbroken
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Curls
3/3 SLOW Moose Antlers
1:00 Rebound Pose
Rest as Needed b/t Sets

4 Rounds For Time:

30 Dumbbell Snatches 22,5/15kg
300m Run
10 Box Jumps

if raining: run = ergos

3 rounds
8 bench press (2-3 RIR)
8-12 one arm supported DB row
Rest 1,5-2min

AMRAP20

4 c2b/ pull up
1-2 wall climb with 2 sec hold at the top
8 kb swing 32/24 kg

Deadlift
8-6-4-2
- each set AHAP
- full reset btw reps
- 2 mins rest

AMRAP1 10 minute running clock
0-5 max effort Cals one working at a time, Air/Row/(/Ski)
5-10 max reps Front Squat, 60/40kg
3 Minute Rest

AMRAP2 10 min running clock
0-5 Max reps Deadlift, 70/50kg
5 -10 Max reps burpee over box.
3 minute Rest

AMRAP3 10 min Running Clock
0-5 Max reps Thrusters, 40/25 kg
5-10 Max reps pull-ups. Choose Bar p-u, Ring p-u, or jumping p-u - both do the same movement.
3 min Rest

5 min running clock. Both working, one snatching other doing pushups
Max reps DB Alt. Snatch, 22,5/15kg
Max reps pushups

Partners can switch anytime.

Deadlift 5-3-2-5-3-2
- aim for a bit heavier weights the second wave

Torstai

Barbell cycling tabata 20/10
Total 4 rounds (6 min). Alterbate between A, B and C

a) hang power clean 50/35 kg
b) bar over burpee
c) shoulder to overhead 50/35 kg

RX 50/35 kg. Valitse kilot niin, että pystyt ylläpitämään täydellisen
tekniikan. Go fast. Tulos on huonoimman kierroksen tulos.