AMRAP 9

7 Reps Kipping Movement ( Choose your own )
15 GTOH w/ Plate 15/10kg
10 Calories Any Machine

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

3 Rounds: (PK sykkeet)
1min Row
30s Rest
1min Burpee
30s Rest
1min Bike
30s Rest

EMOM28
1. Row
2. Burpee
3. Bike
4. Rest

RPE 3

Cool down 2 Rounds:
2min Row/bike
10 Squat to hamstring
10/10 Leg swing
5/5 Side lying thoracic rotation

4 rounds
5 pause chin-up (2-3s)
10-12 pause push-up (2s)
1,5-2min rest

3 rounds for time
12-9-6 strict handstand push-up
21-15-9 one arm alt. DB hang power clean 22,5/15

4 Rounds
30-60s rest between rounds

10 hollow rocks

10 leg flutters (up & down)

15 superman rock (arch rock)

15 supine leg raise

(Arch rock scaled)

4 Rounds
30-60s rest between rounds

15 leg flutters(criss-cross wide) + 10s hollow hold

12 alt limb extended hold

15 pike over object (place your hands closer to feet if you want more difficulty)

RX
AMRAP x 5 MINUTES
12 Overhead Squats @50/35kg
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Front Squats @43/30kg
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters @35/25kg
35 Double Unders

SCALED
AMRAP x 5 MINUTES
12 Front Squats @ moderate
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Back Squats @ light
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters @ easy
60 Single Unders
RPE 8

OPTIONAL COOL DOWN
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Overhead Wall Stretch*
MIN 2 - Calf + Tib Raises
MIN 3 - Pigeon Pose**
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**RND 1 complete on one side, RND 2 switch.

Every 6min x 6

20/14 Cal ergo
30s/30s KB mixed carry (OH & farmers)
1-2 Rope climb
14 Alt. DB snatch

RPE 3 Huom! Jokaisen kierroksen jälkeen täytyy jäädä vähintään 90s lepoa. Ota ensimmäinen kierros tunnustellen, ettet lähde liian kovaa.

Thrusters, build to a heavy 3