AMRAP 20:
10 Handstand Push-ups
30 Double Unders
16 Step-Back Lunges (Dumbbells Front Rack)

[Kilos = 22.5/15]

Light Option

Emom 20min

1. 10-12 Dumbbell Shoulder to Overhead
2. 15-25 Double Unders / Single Unders
3. 12-16 Step-Back Lunges (weight option)
4. Rest

Basic Strength

4-5 Rounds:
10 Hip thrust (With weighted barbell)
10 DB/ KB Shoulder Press (seated)
10 Sissy squat (KB)
10 Bent over Row (DB/ KB/barbell)
10 Weighted sit up
-> 30-60s Rest Between the movements!

EMOM 16

Every minute perform 1-5 Kipping pull up + 3-5 burpees

• use max 45sec work

ABS tabata 8 rounds 20sec work + 10sec rest
- hollow hold

Warm Up:
2 Sets
10m Monster Band Walk forward and backwards
12 Banded Goblet Squats
12 Supine Band Lat Pull Over

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3 Sets:

A1) Front Rack Back Lunge: 16-20reps alternating legs; rest 60sec

A2) False Grip Ring Rows (rings close each other): 8-10reps; rest 60sec

——————————

3 Sets:

B1) Dual KB Front Rack Squat: 8-12 reps; rest 60sec

B2) Bent Over Row: 8-12reps; rest 60sec

• Every movement (A&B): Fast Up - Slow Down

———————————————————————

7min AMRAP

15 Double Unders
10 Walking Lunges
5 Renegade Rows 22,5/15 Kg’s

rest 3mins

7min AMRAP

4 Burpee Pull Ups ( scale: Burpee Target Jump)
8 Wall balls
12 Abmat Sit Ups

3x3 Heavy Thruster

EMOM 8
- 3-5 strict hspu + 3-5 Kipping hspu
/ 3-5 negative Kipping hspu
/ 3-5 negative hspu
/ 8-12 box hspu

5 kierrosta aikaa vastaan:

• 10 kahvakuula c&j (N 16kg / M 24kg)
• 10 boksihyppy (N 50cm / M 60cm)
• 10 toes-to-bar

4x 6 V1

10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (35/52,5 kg)

scaled wod
For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches

Backsquat 4x4