AMRAP (with a Partner) in 15 minutes

From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls

(alternate between movements, switch as desired)

1 minute Rest

From 5:00-8:00:
Max Synchronized Air Squats (partners grip wrists)

1 minute Rest

From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 200m
From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 200m

Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

3-4 rounds, rest 1-2min between movements. Use AHAFA weights.

1) 10 DB/KB Bench Press
2) 10 Double DB/KB Row
3) 5-15 Strict Ring Dip
4) 6-8 Prone Trap Raises

E5MOM x5

Row 20/15kcal
14 Push Press 40/30kg
7 Front Squat
3 Bar MU or Ring MU or C2B

Start a ew round every 5th minute. Move well and breathe. All reps unbroken. You should have 2min+ to recover, if not, scale the reps, weights or movements. Badasses scale up to 50/40kg

14min EMOM:

1) 10m KB Front Rack Walking Lunges, AHAFA
2) 10-15 Burpee

Scale if needed.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality:

1) Hip Flow
2) Squat Flow
3) Thoracic Flow

Conditioning

For time:
200 m row

Sen jälkeen jakaudutaan tiimeihin sen mukaan millaiset ajat oli ja:

In teams of 3
You row I row for 20 min
500/400 m

Tässä tulee lepoa hyvin joten voit surutta pistää hanat kaakkoon. Saattaa esiintyä voimakkaita vastenmielisyyden tunteita. Laita tulokseksi omista soutupätkistäsi HUONOIN aika. Jokaiselle pitäisi tulla 2-3 soutupätkää. Jos aika loppuu kesken soutusi niin souda silti oma matka loppuun.

3 rounds of

• 10 KB Rows each
• 15 Banded Resisted Russian Swings
• 20 Hollow Rocks

Rest as needed between sets

(83%/5)5

Aikaa vastaan:

15-12-9

• raaka rinnalleveto
• thruster

N 42,5kg / M 60kg

Find your max of the day working every 2min for 20min

• 1 x Hang power snatch
• 1 x Power snatch
• 2 x Overhead squat

The set must be done without letting go of the bar. Add weight once you successfully complete two sets with a given weight.