Push press 4x8 - AHAP!

Strength (load)

5 sets of 8 weighted front rack lunges + 4 High box jumps. Rest 3:00 between sets.

Score: total KG lifted.

Metcon (time and load)

In 12:00 minutes 21-15-9 reps for time of:
Thrusters 40/30kg
Burpees

In the remaining time build up to a heavy thruster.

Score = time and load.

Accessory:

Spend 20-30 minutes stretching

Metcon (quality)

EMOM for 18 minutes of:

1: 7 DB Ground to OH
2: 7 Burpee box jumps
3: 14/11 Calories row

M: 15kg DB’s 24” box
N: 10kg DB’s 20” box

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

AMRAP 36

Row 7k
Remaining time :
Bike Erg Calories

Split as you like

3 kierrosta

8 tempausote maastaveto, tempo 3110
4+4 jakokyykky tangolla, tempo 2110
1min lepo

Snatch balance 5x4

2 x 8min on / 4min off:
A)
12/9 cal erg
12 DB reversed lunge alt. 1x50/35lb
40 DU

B)
10 box jump @ 50/60cm
6 burpee over KB
10 DKB hang clean @ 2x24/16kg

RPE 4-4.5
->haastava harjoitus liiku reippaasti
->etsi itselle sopiva vauhti jota pystyt pitämään loppuun asti!

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
1 Power clean @ 100/70kg

Timecap: 35mins