22.1 valmistava,

15 EMOM:
1. 2 wall walks - be consistent
2. 8-12 alt. DB snatches
3. 8-12 box jump overs

Shoulder press 4x7/ 2min rest
Go heavy!

5rounds:

90s On / 30s Off
1) bike
2) row
3) ski
4) echo
.
.
Tabata: hollow/ tuck hold

9 hang power cleans (35/52,5 kg)
12 thrusters
15 lateral burpees over the bar

Scaled WOD
3 rounds for time:
6 hang power cleans
9 thrusters
12 lateral burpee bar step-overs

Partner WOD

AMRAP 18
40 Wall Balls
40 Calories
40 DB Snatches 22,5/15kg

A. The Warm Up

2 Rounds of:
In a 5min Window
Run 300m
+
AMRAP of
10 Squats
8 Lunges
6 Pushups
10 Jumping Jacks

B. EMOM 28 (40sec ON/20sec OFF)
1) Bike for Clas
2) Weighted Box Step Overs
3) Burpee Broad Jumps
4) Row for Cals
5) Farmers Wall
6) Walll Balls
7) Rest

C. The Finisher

AMRAP 4
10 Situps
20 Mountain Climbers
10 Jumpings Squats

RX
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run

INTERMEDIATE
AMRAP 20:
6 deadlifts (56/84 kg)
7 burpee pull-ups
10 KB swings (16/24 kg)
200-m run

BEGINNER
AMRAP 20:
5 deadlifts (29/43 kg)
5 burpee jumping pull-ups
10 Russian KB swings (8/12 kg)
150-m run

3 kierrosta aikaa vastaan:

• 100m askelkyykkykävely
• 800m juoksu
• 100 ilmakyykky

Power Snatch

2-2-2-2-1-1-1-1, building

Go Every 1:30

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg

B.In a 3min window
30/25 Calories
+
Max Pullups in the remaining time