7 min laite
3 min tauko
7 min 5 yleisliike, 10 istumaannous, 20 yhden käden kahvakuulaheilautus käden vaihdolla
3 min tauko
7 min laite
3 min tauko
7 min askellus laatikolle

20min amrap:

• 5 leuanveto
• 10 penkkipunnerrus (N 30kg / M 45kg)
• 15 takakyykky (N 40kg / M 60kg)

High hang snatch + Hang snatch + Snatch

Every minute on the minnute (RX:n. 60%/1RM)

Snatch Balance 3 x 3
Snatch Pull 3 x 3
Snatch 3 x 3

AMRAP 12
3 Muscle-Ups
6 Bar over Burpees
9 Hang Power Cleans 60/40kg
12 Pistols

A) 4 rounds
2 explosive squat jump
1+1 hang muscle snatch + overhead squat @light weight

B) Hang squat snatch
2x3 @60-65%
3x2 @70-75%
4x1 @80%+

C) 3 rounds for quality
10-15 banded face pull
30-40s double DB overhead walk

2x4 V2-V1
3x8 V2

Basic Endurance 48 minutes Of : ( HR Zone 2-3 )

12 Minutes : Row

12 Minutes :

20 Box Step-Ups 24"/20"
2 Rope Climbs
20 Medball Trusters 20/14p
10m Handstand Walk

12 Minutes : Bike

12 Minutes :

20 Push-Ups
4 BMU
20 V-Ups
10 Pistol Squats

DELOAD WEEK

A) Ring muscle up technique

B) On the minute for 8min
1. Set of ring muscle-up / jumping RMU + AMRAP burpee
2. Rest

C) Accessory
On the minute for 6min
1. 20-25s ring support hold hold
2. 20-25s ring dip hold
3. Rest

AMRAP10:
12 suitacase deadlift
9 hang power clean
6 stoh

Rx: 24 / 16
Work with one kb, change hands between rounds.

You can choose WOD or EASY version for any class of the day.