42-30-18 Kettlebell Swing
21-15-9 Toes To Bar
30 Box Jumps After Each Round
For Time

*Hybrid workout

Max Effort Box Squat
(5-5-4-3-3)-3-3-3-3-3
2min Recovery

*Build up to a heavy 3, use first two sets to record your warm up sets. Don't do accessory work during warm up sets
Superset with 20 ab mat situps (feet together, knees out)

3min rounds
20min

3 x 15-20 Short rest between sets.

AMRAMP:

• Inverse Tabata shoulder press, 155 lb.
• Inverse Tabata front squat, 245 lb.
• Inverse Tabata deadlift, 365 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Post total number of reps for each exercise to comments.

WOD:
20 sek työtä, 60 sek lepoa. Tehdään pareittain, vaihtoaikaa 20 sek.
30 kierrosta (jokaista liikettä tehdään 10 kierrosta, yht. 40min)

Liike 1: Soutu (cal)
Liike 2: sumo deadlift high pull 40/30kg
Liike 3: pullup

harjoittele erilaisia voimamiesharjoitteita. miten meni?

1 to 10
C2B Pull Up
Push Up
Deadlift 60/42,5 kg
For Time

42,5kg OHS 21 reps
42 Pull-ups
42,5kg OHS, 15 reps
30 Pull-ups
42,5kg OHS, 9 reps
18 Pull-ups

5 rounds for quality:

12 x Kettlebells clean and jerk
8 x Turkish get up (4+4)
4 x HSPU