"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

Kilos: 61/43

With partner

Row 100 cal
hang power clean 100 reps (30/40kg)
Do 100 burpees

Mix, work at the same time. Just do the job.

AMRAP 4
3 Rounds of
12 Deadlift 50/35kg
9 Hang Power Cleans
6 Jerks
+
Max Burpee over Bar in the remaining time

rest 3

AMRAP 4
2 Rounds of
12 Deadlift 60/40kg
9 Hang Power Cleans
6 Jerks
+
Max round of
8 Toes-to-bar
8 Pistols
in the remaining time

rest 3

AMRAP 4
1 Rounds of
12 Deadlift 70/50kg
9 Hang Power Cleans
6 Jerks
+
Max rounds of CINDY in the remaining time

5x6min ON/3min OFF

A) AMRAP 6
35 Double Unders
15 Handstand Pushups

B) AMRAP 6
15/12 Cal. Bike/Assault Bike
15 Wall Balls

C) AMRAP 6
20 KB Swings (heavy)
15 Goblet Squats (heavy)
10 Toes-to-bar

D) AMRAP 6
7 Thrusters 50/35kg
7 Burpee over bar
7 Pullups

E) 1K Row
+ max reps in the remaining time of
Devils Press into Box Step Overs 2x22,5/15kg

5-4-3-2-1 Rope Climb
30-25-20-15-10 Box over Jump

On the 3-2-1-GO! Perform 5 rope climbs and then 30 box jump overs. Next 4 and 25…

This is for time. Scale if needed.

3 full rounds of;
"6-12-25 Protocol for the Triceps Group"
1a) Close Grip Floor Press In Bridge x 6. No rest.
1b) Rollback Triceps Extensions x 12. No rest.
1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00

Mobbailua +

20min kevyt aerobinen harjoite haluamillasi välineillä/tavoilla

With partner AMRAP in 25 minutes of:

5 KB Taters 32/24 kg
3 Burpee box jump overs 60/50 cm
1 Squat clean 100/70 kg

*You go, I go.
(toinen tekee kokonaisen kierroksen ja sitten vaihto)

Every 30s for 3min
Power Snatch x 2

With a running clock with a partner:
0:00 - 8:00
10 Alt. DB Snatches @50/35
10 Air Squats
10/8 Calorie Assault Bike / 15/12 Cal Row
*One athlete completes a full round at a time

10:00 - 20:00
Farmer Carry Relay x 30m Intervals
*One athlete completes a full round at a time

22:00 - 30:00
Recovery - easy bike, row, or jog
*Done individually