of your choice

Kettlehell 2 for three rounds:
45s rest between movements, 90s rest between rounds

a1) Kettlebell Clean
Dual KB Clean and Push Press, 3 x 7 reps, rest 45'' then on to A2

a2) Double Kettlebell Bent Over Row
3 x 8 reps, rest 45'', then on to A3

a3) Kettlebell Windmill
3 x 5+5 (5 on each side), rest45'', then on to A4

a4) Dual Kettlebell Front Squat
3 x 5 reps (8 on each side), rest 45'', then on to A5

a5) Alternating Single Arm Kettlebell Swing
3 x 12+12 reps (12 on each arm, change arm at the top of the swing), rest 90'', then start the second round at A1

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First time doing this workout -> rest 45s between movements.
Second time: 30s.
Third time: 20-30s.

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Aux work: mobility

Hip Thrust 5x8
Pull ups 5x6-8
Ab Wheel 5x8
remember, goal is to initiate pull up through your scapular depression channel your inner week one!

3:30
22 minutes

A) Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of here every 90s.

B) 8 x Sumo Stance RDLs x every 90s x 4 sets.
- With band pulling bar forward

Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (70/50)
20 Jerks (70/50)
10 Snatches (70/50)
10 Ring MU

1.
EMOM x10 (30s. On / 30s. Off)
a: One hand swing (alternating)
b: Box steps (alternating)

Rest 2min

2.
EMOM x10: (30s. / 30s.)
a: Barbell roll outs
b: Hammer strikes

Rrst 2min

3.
EMOM x10: (30s. / 30s.)
a: Rope climb
b: Ski / Row / Ab

WOD

EMOM for 25 minutes:

1: 10 Bench press 80/50kg
2: 15 HR Push-ups
3: 10 Box jumps 24"/20"
4: 15 KBS 32/24kg
5: Rest

4 Rounds
400 m run
10 pull ups
20 push ups
30 squats

RX+ complete workout with weighted vest 20/15 lb

12 pull ups
9 kbs @ 32/24kg
6 hspu

for time:
1 power snatch 60/40
2 ohs
3 power clean
4 deadlift
5 pull ups
6 ttb
7 wall balls
8 push ups
9 sit up burpee
10 lunges
11 du's
12 burpees over bar
-suoritusohjeet taululta-