3-4 rounds, rest as needed. Use AHAFA weights.

6+6 KB Lunge Press
5 Weighted Pull-Up
10+10 Banded Hamstring Curl
60-90 sec Plank Hold

3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

AMRAP 8:
2/1 Rope Climb
5 Chest to Bar Kipping Pull-ups
15 Shoulder to Overhead (60/42.5kg)

Rest 2:00

AMRAP 6:
Single Arm Farmer Carry x 15m ea. @ heavy
15 Banded Pushdowns
10 Barbell Rows (60/42.5kg)

• Rx+: Legless RC

Warm-Up: Snatch Drills 1-2 rounds

Barbell Complex. 5-7 sest, rest as needed:

Power Snatch + OHS + Hang Squat Snatch + Squat Snatch

Reps can be drop and go. Scale if needed.

10 min EMOM
Min 1: powercleans (DBs or KBs)
Min2: box jumps

Rest 2 min

10 min EMOM
Min 1: single arm DB or KB snatches
Min 2: jump squats

Rest 2 min

10 min EMOM
Min 1: push press (DB or KB)
Min 2: burpees

• if you have a large class you can incorporate bars if needed

• 45 sec work/ 15 sec transition

4-5 rounds, rest as needed. Use AHAFA weights.

1) 6 Bench Press
2) 8+8 Single Leg KB Deadlift
3) 8 Double Arm KB Row
4) 10 Standing Barbell Biceps Curl

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Paritreeni, molemmat tekevät seuraavan:

6x50m farmarikävely
15,12,9,6,3,1 raaka rinnalleveto

Toinen aloittaa farmarikävelystä ja toinen rinnallevedosta. Parilla samat painot käytössä.

Tauko

5 kierrosta
10 venäläinen kierto, vas+oik=1 toisto
15 hyvää huomenta kuminauhalla

6 x 4, 75 %

Palautus 90 sek

8min AMRAP of your choice

Pick 3 movements and make your own rep scheme. Go by feel.