AMRAP 12

6-7-8-9-10-11. etc
Ring Dips
Dual DB Bench Press 22,5/15kg
30 Double Unders

A) 3 rounds
10-12 chin-up
10-12 ring dip
Rest 2-2,5min

B) On the minute for 5 rounds
1. Wall walk
2. Burpee pull-up
3. Rest

Bodybuilding

4-5 rounds:

10 Db bench
10 barbell row
10 barbell/ db curl
15 banded tricep

3 rounds - 30s ON / 15s OFF:
a) Gorilla row
b) Push-up
c) kb drag through

Push-ups: Deficit (kb/parallettes), bodyweight, elevated

5:00 on - 1:30 off x4 in teams of 3, YGIG, divide anyhow:
15 clean & jerk (50 / 35)
30 T2B / kipping knee raise
90 DU / 150 SU (i.e. ~30-45s for each member, you can also train DUs for this time)

Aloittakaa kaikki intervallit alusta ja pyrkikää pitämään tahti samana / kiihdyttämään loppua kohtden.
RPE 7-8.

3 x 6-10

90s rest between sets. Skaalaukset: leg/knee raises

5x1 Hang Power Clean

• Build up to heavy single

3x3 Hang Power Snatch

• 2,5-5kg more than last time

3x5 Muscle Snatch

• 2,5-5kg More than last time

Front Squat
4x6r
Leave 1 rep in the tank.
Rest as needed.