AMRAP7
40 double under
12 DB snatch 22,5/15
10 DB reverse lunges

8-8-8-8
Deadlift
- build to Heavy
- Touch n go reps
- 2 mins rest btw sets

6x3min ON 2min OFF

A)
15/12 Cal kone
8 Kp/Kk riveä riipusta kyykkyyn

B)
15 Boxihyppyä
8 Istumaannousua

C)
8 Viivajuoksua
6 T2B

10 min AMRAP
6 hang power cleans 60kg/40kg
6 STOH 60kg/40kg
12 cal row

1) AMRAP x 10 MINUTES
2-4-6-8-and so on...
Front Squats @43/30kg
Burpees Over Bar
Chest to Bar Pull-Ups

-Rest 3:00

2) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups

Scale to kipping pull up or heavy jumping pull up

Extra:
Banded face pull apart 3x25
Rest 60s

AMRAP x 18 MINUTES
100m Suitcase Carry @32/24kg (single arm carry, change arms at any point)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on...

• Score is Total Rounds + Reps

• Note: New Benchmark

• Daily Video: https://vimeo.com/780860367

6rounds: 30s On /30s Off

1) row
2) DU
3) echo
4) plank

Hs hold practice 15-20min
*

Gymnastics holds 5x 20sOn /40s off

1) hs hold
2) chin over bar
3) bottom of pushb up
4) hollow hold

For Quality and Loads

-10 Pendlay Rows (Green: bentover row)
-8-10 Seated Strict Press (DBs/KBs)
-30m Pinch Grip Farmers Walk or BearHug Walk
- 5-8 Strict Toes-to-bar

(20minutes, rest about 90sec btw movements and sets

Gymnastics strength (pick one, or work on progressions)
1) Pull up 3 x ME
2) Ring dip 3 x ME
3) HSPU 3 x ME
Rest 2:00 between sets