AMRAP 12:00
20 Alt. DB Snatches @50/35 (10 each side)
15 Calorie Bike / Row / Ski
10 Bar/DB Facing Burpees

• Goal: Moderate effort for all rounds - 75%

Weighted Chin-Up
Build to a 3RM in 8 sets. Rest 2:00
- Options: Accumulate 25 reps at Bodyweight, Partner Assisted Chin-ups, Accumulate 50 Ring Rows

For time:
21-15-9
American Kettlebell Swings @24/16kg
Burpees

• Goal: Hard effort - 90%.
• Time cap: 9:00

Today's swings with tall overhead position on all reps!

AMRAP 15:
25/20cal bike/row/ski
12 DDB thruster @ 2x 40/25lbs
1 set* of pulling movement

REST 4MIN

AMRAP 15:
10 shuttle run*
20 KB swing @ 24/16kg
25 sit up

@ RPE 4

-> täydellä tunnilla lähdöt eri AMRAPeista
-> *pulling movement: tee itsellesi sopiva sarja esim. mu, chest to bar, pull up tai ring row
-> *shuttle run 7,5m edestakaisissa pätkissä (yksi toisto 15m) -> koutsi merkkaa juoksupaikat!

1) Back Squat +10kg to 1RM3x65%, 3x75%, 3+ 80%
2) Shoulder press 3x2x85%

7min amrap:

• 7 maastaveto
• 3 shoulder press
• 7 thruster niskan takaa

N 25kg / M 35kg

Tavoite:

• ~45sek/kierros
• tankoa ei lepuuteta maassa, vaan tarvittaessa niskassa

Deadlift
10-8-8-4-4-4

Tempo Deadlift @ 31X1
5-5-5-5 reps
Start Light and Build to Moderate+.
Remember Reading Tempo
3 down, 1 bottom, aggressive up, 1 top
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'
RPE 6

10min AMRAP:

• 10 rinnalleveto & työntö (N 30kg / M 42,5kg)
• 10 leuanveto

Partner workout

3-3-3-3min intervals / 1min rest

Buy in:
20/15 cal row + 75 double under
20 alternating box jump 60/50
Rest of the time AMRAP:
Round 1: synchro single arm DB thruster 22,5/15
Round 2: synchro single arm DB snatch
Round 3: synchro single arm DB hang clean & jerk
Round 4: synchro single arm DB devil's press