AMRAP 40, with partner

10 Pull-Ups
20 Push-Ups
30 Air Squats

IGYG

Recovery Bike @ 40-50% FTP 20

RX: E1.30M x 10
5 c2b
10 push up
15 air squat

Scaled:
5 pull up
6-8 push up
12 air squat

Rpe 3-3.5

Skaalaukset:
pull up - reps minim 3 - jumping/banded push up - reps minim 5 - kulma
air squat - reps

Valitse sellaiset toistomäärät/skaalaukset että pystyt tekemään c2b/leut ub sarjana ja punnerrukset 1-2 set

1RM Clean

5 Rounds:
30 Push-ups
20 Deadlifts 70/45kg
10/7 Calorie Row/ Assault Bike

1 Minute Rest Between Rounds

Heavy 7-5-3

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

Handstand walk

• Progressions

• HS Hold - Kick ups
• Balancing on the Wall
• Bodyweight from hand to hand
• Shoulder taps
• Walk againts wall
• Balancing / walk w partner
• Max distance

Emom9

1. 20-40 sec HS Hold / Pike hold/ pike Hold on box
2. 15-25 Air Squats
3. 10-15 Tuck Crunch

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22,5/15kg
30 Lateral Dumbbell Burpees

Directly Into..

45 Single Dumbbell Overhead Lunges (Alt.) 22,5/15kg

*Score = Time it takes to complete the workout

Snatch Technique

6-8 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance

Rest 2 Minutes Between Sets

Light Barbell 40-60%

Core

30-20-10
ABMat Sit-ups
Hollow Rocks

For Time:
50 Power Cleans 50/35kg
300 Double Unders
2000m Row

Tc: 30min

*Score = Time it takes to complete the workout

PARTNER OPTION
[TEAM of 2]
For Time [30 Minute Cap]:
100 Power Cleans (partition however)
400 Double Unders (partition however) / 600 SU
2000m Row (partition however)