AMRAP 7

15 DB Squats
10 DB Snatch, alternating
5 Dumbbell Over Burpees

DB: 22,5/15kg

Thruster
5x1

BENCHMARK
For time:
45 deadlifts (70/102,5 kg)
45 handstand push-ups

Scaled WOD
For time:
45 deadlifts (25/34 kg)
45 double-DB push presses

7 reps

ZONE 1

1:30m x 6 (alt. 1 & 2)
1) Bike
2) Burpee broad jump (10 m)

Rest 3min

ZONE 2 1:30m x 6 (alt. 1 & 2)
1) Ski erg
2) Shuttle run (10 m)

Rest 3min

ZONE 3 1:30m x 6 (alt. 1 & 2)
1) Row
2) DKB front rack box step up

Pidä koko 9min työjakso syke vk-alueella (80–90 %) 3min palautuksen jälkeen, pystyt pitämään saman vauhdin jokaisessa neljässä vedossa. Treenin tavoite on kehittää aerobista tehoa vauhtikestävyysalueella.

3RFT:

6 Thrusters 50/35kg
6 T2B
24 Double Unders

TC 9

e3m x 4:
2 *front squat @ RIR 1-2
8-10 banded leg kick / per side
leg kick:

*1s pause bottom

4 x 2min on / 1min off:
12 DDB dl @ 2x50/35lb
9 DDB hang power clean
6 DDB stoh
rest of time: lateral burpee over DB

RPE 4.5-5

e3,5m x 4:
4 bench press @ RIR 1-2
16 DKB gorilla row alt. @ RIR 1-2

2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders

Scaled WOD
For time:
2-4-6-8-10
Pull ups
60-50-40-30-20
Single-unders
– Perform kipping or jumping pull-ups.