WU: AMRAP8:
45s erg
10 seated banded chinup
10 plank toe reach alt.
10 wallsquat

For time
10 Handstand Pushups
20 Pullups
30 DB Power Cleans 22,5/15kg
40 Lateral Jump over DB
50 Wall Balls
40 Lateral Jump over DB
30 DB Power Cleans
20 Pullups
10 Handstand Pushups

10x
2min ON/2min OFF
AMRAPs

A. 10/7 Cal. Row
5 Burpee over Rower

B. 7 Toes-to-bar
7 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 4 Devils Presses
8 Box Jump Overs

E. 4 Handstand Pushups
8 Wall Balls

3 sets
6 overhead squat @ 70-75% / 1RM snatch
Go every 2,5 min

30 Deadlift, (50/35kg)
30 KB Swings, (24/16kg)
30 Push-ups
30 Clean and Jerks (50/35)
30 Pull-ups
30 Taters, (24/16kg)
30 Box Jumps
30 Wall Climbs
30 Knee-to-Elbows
30 DU's

(Time cap: 45min)

Back Squat 10-8-6-4-2 AHAFA

Ohje: Tee laskeva kyykkysarja. Lisää painoa jokaiseen sarjaan. Lepää 1-3min sarjojen välissä.

Snatch Drills x2

12min Snatch EMOM:

0-4min:
2x Snatch Pull + Squat Snatch
4-8min:
1xSnatch Pull + Squat Snatch
8-12min:
Squat Snatch

Add loading every 4th minute. Go by feel. Scale if needed.

for time:

5rounds:
12 Db hang snatch@22,5/15kg
12 pull up
12 push up

Target under 8min, time cap12min

AMRAP 15 with partner:
20cal erg (YGIG)
20 KB swing (synchro)
20 box jump over (YGIG)

REST 4MIN

AMRAP 15 with partner:
20cal erg (YGIG)
10 alt. DB snatch (synchro)
10 burpee over DB (YGIG)
5+5 1-arm DB thruster (synchro)

@ RPE 4

-> valitse itselle sopivat painot, jotka liikkuvat ongelmitta väsyneenäkin

AMRAP40 In teams of 4, YGIG, divide anyhow:

Buy in: 1917m ski / row

Into AMRAP:
108 plated step back lunge - in team waves (1 rep = 1 legs, plate anywhere)
19 team syncro plated devil's press - 3 work, 1 rests
108 (plated) sit up - in team waves
17 team mate under over, 3 work, 1 rests

At 20:00
1917m row / ski (the other machine vs. in the buy in)

then continue the AMRAP where you left off.

• joukkueella 1x15, 2x10, 1x5kg levypainot, saa kierrättää miten haluaa, kunhan kaikki käytössä (halutessaan askelkyykyt ja sit upit voi tehdä myös kehonpainolla)