7min ajan laadukkaasti

5+5 Pistoolikyykky
10+10 Vatsakierto

AMRAP 15
2 Rounds of CINDY*
2 Rounds of Macho Man**

*5 Pullups + 10 Pushups + 15 Squats
**3 Power Cleans + 3 Front Squats + 3 Push Jerks 60/40kg

AMRAP 17

20 Burpees
10 Back Squat @ 80% BW ( From Rack or Blocks )

PERFORMANCE
6 x 2:00 Work, 1:00 Active Rest
5 Pull-Ups
7 Push-ups
12 Wall Balls @20/14lbs

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FITNESS
6 x 2:00 Work, 1:00 Full Rest or Active Rest
3 Ring Rows
6 Push-ups
9 Wall Balls

• Pick-up where you left off each AMRAP
• Active Rest: Plank (R1 & R4), Deadhang (R2 & R5), Wall Sit (R3 & R6)
• RPE 7
• Daily Video: https://vimeo.com/796857473

4x submax falsegripillä leuka tai rengassoutu
4x1-3 negatiivinen dippi+ submax dipin ala-asentopito
*skaalaus jalat boxilla tai varpaat maassa

Shoulder press

5x8-12 AHAP

2 rounds

In 3 minutes:
500m row
AMRAP burpee over rower

Rest 2min

In 3 minutes:
20 wall ball
15 toes to bar
AMRAP DB box step over 22/15

Rest 2min

Result is the total amount of AMRAP reps

2x 3min ON 2min OFF

A) 5 HSPU 10 Mavea 65/45kg

B) 5 Burpeeta 10 ilmakyykkyä

8-6-4-8-6-4
Power Snatch
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

• RPE 7

Snatch
E2MOMx4 2 Hang Snatch Pull + Hang Squat Snatch at 65%