Maksimitoistot toes-to-bar (unbroken)

Back Squat 4x5 @70%

SKILL
EMOM x 6 MINUTES
MIN 1 - 1-2 Rope Climb / Rope Climb Practice
MIN 2 - :45 Easy Jog / Walk

Every 4min for 4 rounds
A) 500/450m row
B) In 2min:
20 deadlift 80/55
AMRAP DB box step over 22,5/15

Result is the total number of box step-overs done in the workout

AMRAP`S

AMRAP 1 Double Unders
AMRAP 1 Burpees
AMRAP 1 Walking Lunges
AMRAP 2 Double Unders
AMRAP 2 Burpees
AMRAP 2 Walking Lunges

AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch @60/42.5kg
3-6-9-and so on...
Hand Release Push-Up

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 ATY with band
5/5 Sciatic Nerve Floss
15 Empty Barbell Curls
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-

Metcon (time)

With partner for time:
100 thrusters 40/30kg
100 pull-ups

*Split workload evenly

Timecap: 13 minutes

WORKOUT OF THE DAY:

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Metcon (reps)
5 x AMRAP 3
12 Rucksack deadlifts
9 Rucksack hang power cleans
6 Rucksack push press

Rest 1 min between rounds.

Harjoituksen tarkoitus on parantaa voimakestävyyttä sekä suuntautumiskykyä.
Harjoituksen tavoite on tehdä mahdollisimman monta kierrosta ylläolevia liikkeitä kolmen minuutin sisällä. Harjoitus sisältää viisi kolmen (3) minuutin intervallia, joiden välissä on minuutin lepo.

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WARM-UP:

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Whiteboard -huone: https://zoom.us/j/2216353725
Whiteboard -huoneen aukiolot:
0900-0930
1700-1730

In teams of 3 AMRAP in 40 minutes:

300 Double-unders
180 Calories row
120 HR push-ups
120 CTB pull-ups
60 Weighted burpee-box-overs 20/15kg (for both hands)
60 DB. ground to overhead 20/15kg (for both hands)

*Work must be divided equally between team members.

Strength (load)

6 sets, every 2:00 complete:
15 KBS
5 BTN Shoulder press

Score = Total KG from KBS & shoulder press.