Strength (load)

Overhead squats, 5 sets of 5.
3:00 send-off.

Score: total KG lifted.

Metcon (quality)

EMOM for 16 minutes of:
20 DU’s + 3 Squat snatches 60/40kg

Metcon (quality)

AMRAP in 15 minutes of:
5 Front squats 90/55kg
10 DB squats 30/22,5kg
15 Toes to bar

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

For time:
100 pistols, alternating legs
100 calories row
100 wallball

AMRAP in 8 minutes of:
10 KBS 36/28kg
15 Box jumps 24/20"
15 KBS 36/28kg
15 Box jumps 24/20”
20 KBS 36/28kg
15 Box jumps 24/20”
25 KBS 36/28kg
15 Box jumps 24/20”
30 KBS 36/28kg
15 Box jumps 24/20"
​ME KBS 36/28kg

6 rounds, for max reps:

1:00 Calories row
1:00 Burpee box jumps 24/20”
1:00 DB. snatch, alternating arms 30/20kg
1:00 rest

W/ partner AMRAP in 24 minutes of:

10 DB/KB Snatch R 30/20kg
20 Wallball shots 20/14 lb
10 DB/KB Snatch L 30/20kg

*You go, I go.

AMRAP in 4 minutes:
400m run
15 bar over burpees
ME power cleans 60/45kg
Rest 4 minutes

AMRAP in 4 minutes:
400m run
10 bar over burpees
ME power cleans 70/50kg
Rest 4 minutes

AMRAP in 4 minutes:
400m run
5 bar over burpees
ME power cleans 80/55kg
Rest 4 minutes

AMRAP in 4 minutes:
Run 400m
ME power cleans 100/65kg

Accessory:
3 rounds:
10 Weighted GHD sit-ups
10/10 reverse lunges with moderate weight DB's

With partner for time.
100 hang power cleans 40/30kg
100 thrusters 40/30kg.
100 power snatches 40/30kg.

Every minute starts with 4 burpees.

"Metcon (time)

3 rounds, every 10:00 min:

Run 800m
50 Wallball shots 20/14lb
25 KBS 24/16kg"

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"Harjoituksen tavoite on tehdä jokainen kierros aikaa vastaan. Mitä nopeammin saat sarjat läpi, sitä enemmän saat lepoaikaa.

Harjoitus kehittää vauhtikestävyyttä sekä hieman voimakestävyyttä. "