6rounds:

30s ON / 30s Off
1) shuttle run
2) push up
3) sit up
4) plank hold

For time:

21-15-9

machine
hang squat clean@50/35kg

AMRAP x 21 MINUTES
100 Double Unders
50 Wall Balls @9/6kg
35 Toes to Bar
20 Deadlifts @80/55kg
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts @100/65kg
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts @120/75kg

For time
9 Toes-to-bar
15 Thrusters 60/40kg
21 Bar Facing Burpees
15 Thrusters
9 Toes-to-bar

AMRAP 15 mins
10 burpee shuttle run
20 Front Squats @43/30kg
30 USA Swing @24/16kg

Goal: 3+ rounds

OPTIONAL COOL DOWN
2-3 sets for quality
1:00/1:00 Couch Stretch
5 slow Jefferson curls ligth or BW
:30/:30 half frog sit

On the minute for 9min
1. Ring row
2. DB bench press
3. Rest
*40s work / 20s rest

Front Squat w/ Pause

Build In 17 Minutes Heavy Set of 3

• 2 Sec pause below parallette
• Main priority is squat depth

5 high box jumps
7 thrusters @ 45/30kg
9 kb swings @ 32/24kg

5x2, nousu V2 painoon

-Pieni lisäys edelliseen viikkoon.

*Pidä viimeinenkin nosto teknisesti hyvänä, eli saksien pituus pysyy samana ja työntö ohjautuu lukituille käsille lapojen päälle.

3 rounds
5s ring bottom hold + 4-6 ring dip + 5s ring support hold
10-12 barbell bent over row (2-3 RIR)
Rest 1,5min