RX
AMRAP x 15 MINUTES
100 Double Unders
30 Kipping Pull-Ups
15 Power Cleans (85/60)

SCALED
AMRAP x 15 MINUTES
200 Single Unders
30 Ring Rows
15 Power Cleans @50/35kg
RPE: 7

GOAL : 2+ rounds

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

4 x amrap 8 (rest 3 min btw)

A.
8 Pullups
8 KBswings 24/16kg
8 Sit-ups

B.
12 DB Snatches 22,5/15kg
2x7,5m SA DB Overhead Lunges
8 Burpee over DB

C.
10/7 Calories
8 Toes-to-bar
8 Pushups

D.
8 Wall Balls
8x7,5m Shuttle runs
8 Box Jump Overs

EMOM x 30

1) monostructural
2) 5-10 ttb + 20-30 DU
3) rest

BS: 2x10 (50-60%)

RX:
Every 2min x 6
1-2 Rope climb or legless rope climb
5 Burpee
7 Kipping HSPU (Deficit if possible)

Huom!
Treenin idea on kehittää liikkeiden kapasiteettia ja taloudellisuutta.
Tavoite tehdä kierros noin 1min-1.20min, jotta lepoa jää aina vähintään 40s.

Skaalaukset:
Rope climb->modified rope climb
Kipping HSPU-> 1 x Abmat->dual DB push press

5-4-3-2 Push Press
- add weight each set,
- last set is not a max, but heavy double
RPE 8

Starts from the ground and catch in a small squat, extend hips and legs.

! SHARP CATCH !

Bent over KB row
6 x 6/hand

Turkish Get-Up (TGU)

5 x 3+3

Same weight with both hands.

DELOAD WEEK

3 rounds, go every 3min

A) 450/400m row

B) 1 round:
6-8 hang power snatch 42,5/30
6 bar over burpee
6-8 overhead squat 42,5/30
6 bar over burpee