6 x 4, 75 %

Palautus 90 sek

8min AMRAP of your choice

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

1 min Pigeon stretch / side
1 min Straddle stretch
1 min wall sofa

MVMT PREP
Foam Roll Pec, Lat, Tricep
Banded Upper body
band pull aparts, external rotations
crab reach
Underswitches
scap push ups

(10)

Strength Two
BB Strict Press 5x5
Crossback Lunges 5x5

(15)

You Go I Go On Adderall
Double Dumbbell. F15-20/ M25-30

1 DB Romanian DL
1 DB Bent Over Row
1 DB Clean
1 DB Squat
1 DB Push Press

2 of each, 3,4,5 etc Keep Climbing.
Switch once finished whole Complex.
Partner 2 is doing Plank/ Burpees.

Score is last rep round both partners completed + total Burpees

Max AMRAP 18mins
(25)

60%/3
65%/3
70%/3
75%/3
(80%/3)3

Row 5x1000m, 3min rest

Not all out efforts, keep a steady pace. Steady does not mean easy. Try to hit all rounds within 2sec.

9-7-5
Ring MU + Squat snatch (60/42.5)
(Time cap: 8min)

Skaalaus vaihtoehoja:

Pienemmät kuormat ~ 50-60%/1rm
Toistot 7-5-3 / 5-3-1
Ring MU --> Bar MU
MU --> Burpee + C2B/Pull up
Squat snatch --> Power snatch

Deadlift 2x5 + 1x5+
(first set at 65%, second at 75% and third at 85% of 1RM, but try as many reps as possible in third set 5+ reps)

2min ON, 1min OFF for 7 rounds: Row + DT

7sets,
In 2 minutes:
Row 15-20/10-15kcal
12 Deadlift (70/50kg)
9 Hang Power Clean
6 Jerk
Rest 1min

In two minutes you first row calories and then do one round of DT. The third minute is for rest. Choose a demanding amount of calories for rowing and weight for DT. You should be able to do them both in two minutes. Scale if needed. Do at least one test round before you start your workout. This workout should be hard but doable. Good luck.

Secret service Snatch Test
AMRAP 10 KB snatch 24/16kg

150 reps Reinikainen
200 reps charlie`s angel
230 reps junior spy
250 reps Horatio
280 reps Gunvald
300 reps 007