Intervals, 2 rounds

AMRAP 6
400m Run
Remaining time:
6 Devils presses @ 2 x 22.5/15kg
6 Chest to bar pull-ups

– Rest 4:00 –

AMRAP 6
30 Double-unders
6 DB Front squats @ 2 x 22.5/15kg
6 Toes-to-bars

– Rest 4:00 –

Masters 45+ DB´S 20/12,5kg

20min amrap:

• 5 boksihyppy (N 60cm / M 75cm)
• 5 käsilläseisontapunnerrus
• 5 raaka rinnalleveto (N 42,5kg / M 60kg)
• 5 1-käden kahvakuulathruster(oik.)(N 16kg / M 24kg)
• 5 1-käden kahvakuulathruster(vas.)(N 16kg / M 24kg)

Deadlift 5x2

RPE 4 (2-4 reps in the tank)

Rest as needed.

For quality
3x 5 TNG power clean + 5 push jerk @40%
3x 4 TNG power clean + 4 push jerk @50%
3x 3 TNG power clean + 3 push jerk @60%

E3:30 x5:
3 Pause OHS (2s pause at the bottom)
straight into 10 double kb front rack cyclist squat
- RIR 2 viimeisessä sarjassa molemmissa liikkeissä

Merkkaa tähän cyclist squat:n (kokonais)painot

3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (25/35 kg)
8 hand-release push-ups
– Rest 1:00 between rounds.

Scaled WOD
3 rounds:
AMRAP 4:
12 air squats
10 KB sumo deadlift high pulls
8 hand-release push-ups from the knees
– Rest 1:00 between rounds.

5x5 V1

3 Rounds of
10 sotts press by feel (light(
10 side raise with barbell

5 min, 30sek on / 30sek off: weighted hip thrust

5 min, 30sek ob / 30sek off: russian twist

5 min, 30sek on / 30sek off: DBL DB straight leg DL

For time:

30 C&J
30 C2B/pull-ups/ringrows
30 snatches.

RX: 40/30
RX+: 60/40