AMRAP 4

5 power snatch@60/40kg
15 air squat

Metcon:
AMRAP 15
4 pull ups / 4 HSPU
8 KB snatch
12 KB push press (6+6)
16 air squats

*Alternate with pull ups and HSPU’s between rounds.

Gymnastics conditioning:
EMOM 20 or AMRAP 20
1: 20 steps walking lunges
2: 15 KBS 24/16
3: 10 T2B
4: 30 DU
5: rest

Metcon:
E2MOM for 18 mins
1: 10-15 barbell thrusters + 10-20 steps walking lunges (unweighted)
2: 15-20 abmat sit ups + 15-20 back extensions
3: 8-12 DB/KB floor press + 8 – 12 push ups

EMOM 12:
1: x amount of strict pull ups
2: x amount of strict HSPU
3: Core movement of your choice**

**
10 deadbugs
30-45s planking
10-15 T2B or V-UP
20-30s hollow hold

Metcon (time)

With partner for time:
50/40
40/32
30/24
20/16
10/8
Calories row.
*You go, I go

Timecap: 15 minutes

Paljastuu paikanpäällä tiistaina.

5 Rounds for Time
15 single DB Push Press @22,5/15kg (total reps)
15 Box Jumps w. step down @60/50cm
15 Toes to Bars kipping
Timecap: 16 mins

Goal: Complete all work in 2 sets or less.
This should be 80-85% effort.
Rx+: Add 1-3 Ring Muscle-ups after each round

Row 3 km PK2, HEART RATE UNDER 144 BPM

21-15-9 for time
Toes to bar
Double KB deadlift 2x24/16