Amrap 10
2-4-6-8-10...Wall balls
2-4-6-8-10…DB snatches
4-8-12-16-20… Lateral Jump over DB

Rest 3min

Emom 10
1. Row
2. Bike
3. Ski
4. Shuttle runs with a Twist
5. Rest

Rest 3min

Amrap 10
10 pull-ups
20 box jumps
30 KB swings
40 sit-ups
50 double unders

3x Maksimitoistot
-Kehonpainolla tai sillä V2-intensiteetillä, jota olet progessa käyttänyt

Tulos= Kaikki yhteensä

For time :

Buy in:
50 bar facing burpee
then
5 rounds with a Partner
10 Power Cleans @70/50kg
20 Cal Bike/Row/Ski
30 Hand Release Push-ups
500m Row
Split all reps evenly
then
Buy out:
50 bar facing burpee

Timecap: 35 mins

Split all reps evenly

Rx+: 85/60kg

21-15-9, deadlift 100kg, HSPU

RX
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 ring muscle-ups

INTERMEDIATE
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (4/6 kg) (2.7/3 m)
30 cleans (29/43 kg)
20 chin-over-bar pull-ups

BEGINNER
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (2.7/4 kg) (2.7/3 m)
30 cleans (15/20 kg)
20 push-ups

AMRAP 9 mins of:
4-8-12-16...
Deadlifts, 43/30 kg
Hang Power Cleans, 43/30 kg
Shoulder-to-Overheads, 43/30 kg
Alt Back Rack Lunges, 43/30 kg

Continue adding 4 reps each round to each movement until time expires.

Extra:
Banded glute bridge 3x 20 reps , rest 60s
- 1sec pause on top

4x6
Rest 2min. btw. sets.

For time:
30-20-10
Jumping split squat / step back lunge
Alt. db snatch (22,5/15)
- 1 arm/leg = 1 rep

TC: 6

15 min to build to today’s heavy 1+1+1
1x [ 1 Power Clean + 1 Front Squat + 1 Power Jerk ]

1 Sub Max Set Toes to Bar
2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30