Otm x15

1. 2-3 Bmu / jumping bmu
2. 1-2 Wallwalk
3. 15-25sek L-sit / L-hang

AMRAP 8:00
15 Deadlifts @100/70kg
30 Air Squats

Goal: 4+rounds
Pace this like an open workout breaking deadlifts early.
Deadlift weight should be moderate: at least 5 reps per set.

Extra credit:
Banded Glute Bridge: 4 x 10. Rest 60s.

Thruster 1RM, in Twenty minutes

4 Rounds
8x 5min (40 min total)
A)
Row, ski or bike 5 min

B)
Do with partner
80m Sled
Other does 8m Shuttle runs while partner is sledding

Rpe 3-4

Hang power snatch
EMOM x12
6x2
6x1

40min EMOM
Aim for HR Zone 2

1. 10/12 cal Row
2. 12 Deadlift 40/60kg max
3. 14 Sit up
4. 16 Air squat
5. 7/10 cal Ski

4 rounds for time;
15 Power Snatch @ 35/25kg
15 Burpees Over the Bar

Rx+: 43/30kg
Timecap 9:00min

Extra credit:
Dumbell seated leg extension 3x10-12rep , 3sec down, rest 60s

Aikaa vastaan:

250 Tuplaa/Sinkkua
200 Ilmakyykkyä
150 Istumaannousua
100 Askelkyykkyä

• Saat jakaa toistot miten haluat.

TC: 25min

20cal Ergo
15 KB Swing 24/16
5 Burpee
1 min rest btw rds