4x 4min AMRAP 2min lepo ( 2 kierrosta)

A)
30 Tuplaa tai 60 sinkkua
8 Yhden käden Devil's pressiä

B)
9/7 CAL
8 HSPU

Deadlift 4x4 @80-85%

PERFORMANCE
FOR TIME
30 Overhead Squats @42,5/30g
50/40 Cal Bike/Row/Ski
30 Overhead Squats

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FITNESS
FOR TIME
30 Front Squats @light
50/40 Cal Bike/Row/Ski
30 Front Squats

• RPE 8
• Video: https://vimeo.com/870580333?share=copy

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

RX
8 ROUNDS FOR TIME
3 Hang Power Cleans @85/60kg
6 Toes to Bar
9 Up-Down Over Bar

SCALED
8 ROUNDS FOR TIME
3 Hang Power Cleans @ moderate
6 Kipping Leg Raises
9 Up-Downs
RPE 9
Timecap: 15:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Empty Barbell Upright Rows
5/5 Shoulder Cars Against Wall
10 Wide Grip Empty Barbell Bent Over Rows
-Rest as Needed b/t Sets-

Floor Press
10-8-6-8-6-4

• Start Light and build to Mod+. The second wave should be heavier than the first.
• Week 1 of 5

"Cindy"
20min AMRAP
5 Pull up
10 Push up
15 Air squat
Score is total reps performed.

Bulgarian split squat 5 x 5 (heavier than last week)

Every 3:30min x 3

8-12 Dual KB push press V.3
8-12 Banded strict pull up V.3 (2-0-X-0)
8-12 Alt. Renegade row V.3

Huom!
Tekniset painot ja sarjat. Kaikki kolme liikettä tehdään putkeen saman lähdön aikana.

Aikaa vastaan

40-30-20-10 Tuplaa / Sinkkua
21-15-9-6 Burpeeta

TC: 10min