AMRAP 12
4 stoh @50/35kg
6 ttb
24 DU

AMRAP x 16 MINUTES
16 Alt. Box Step-Overs
16 Burpees to a Target*
16 Box Jumps Step Down
100m Shuttle Run (10x10m)
*Target ideally is 15cm above standing reach.
RPE: 7

3-4 x 6-8

90-120s Rest between sets.

Omatoimista tekemistä klo 17-18

RX
3 ROUNDS FOR TIME
75 Double Unders
50 Wall Balls @9/6kg
25 Deadlifts @60/43kg

SCALED
3 ROUNDS FOR TIME
150 Single Unders
40 Wall Balls
20 Deadlifts @ light and fast
RPE 8

Timecap: 19 mins

Back Squat
8reps @70-72,5%
6reps @72,5-75%
6reps @75-80%
4reps @80-82,5%

EMOM 12 ( AMRAP ) Work 0:45 / Rest 0:15

Minute 1 : Hang Power Snatch 42,5/30kg
Minute 2 : Row Calories
Minute 3 : Goblet Squats 24/16kg

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Handstand Pushups
12 Pullups
15 Box Jumps

5 sets of 2 Snatch Balances + 2 OHS
- Start at 50% 1RM snatch balance and build over the 5 sets.

DELOAD WEEK

6x2 pause split jerk @60-70% 1RM
Go every 2min