6x 5min AMRAPs

(2:30min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Hammer Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 12/9 Cal Bike
12 DB Hang Clean & Jerk

E) 7 Jumping Pullups
7 v-ups
7 Pushups

F) 10 KB Swings
5x7,5m Shuttle Run
10 Box Jumps
5x7,5m Shuttle Run

DELOAD WEEK

3 rounds
3 pause chin-up (2s)
30-50s wall handstand hold or 1min freestanding handstand practice

You go / I go full rounds with partner

AMRAP 30

I go, you go with partner
80cal row
60 wallball
40 Db snatch@22,5/15kg

6rounds:

30s On / 30s off

1) row
2) DU
3) kbs
4) plank hold

EMOM16
1. 45s ergo @easy pace
2. 1-2 sets of C2B/pull up (target 6-12)
3. 8-15 narrow grip push up (2-0-X-0)
4. Rest

RPE 3-3.5

Skaalaukset: pull up->strict banded pull up (target 6-8 reps) narrow grip push up->kulmaa säätämällä

YGIG 7min AMRAP

9/7 cal
7 Kp/Kk thrusteria

Every 2min x 6
1. 8/8 heels elevated split squat V.2-3
2. 8/8 pallof press V.2-3
3. 10-12 banded KB swing (jokainen toisto terävästi)

A) On the minute for 4min
2 jerk balance
Light / technique weight

B) Every 2min for 3 rounds: 3 split jerk @60-70% 1RM
Every 2min for 3 rounds: 2 split jerk @70-80% 1RM
Every 2min for 3 rounds: 1 split jerk @80-90% 1RM

C) 3 rounds for quality
15+15m KB/DB suitcase carry
6-8 prone swimmer (weighted)

5 Rounds, Alternate Seated Dumbbell Press & Chin-Ups

12 DB Shoulder Press ( Change OH )
3 Strict Chin-Ups ( Weighted )

Go Every 2:00

For Time :

21 Calories Row
21 Calories Bike
15 Calories Row
15 Calories Bike
9 Calories Row
9 Calories Bike

• Athlete A perform 21 cal. row & 21 cal. bike, after that athlete B perform 21 Cal Row & 21 cal. bike...etc

TimeCap 15