Bulgarian Split squat
4x6/6 reps
- use Kb or DB
- good form
- rest as needed btw sets

AMRAP33 in teams of 3, YGIG, divide anyhow:
9-15 wall walk / 18-30 feet-on-box wall walk
60 / 45 cal machine*
90 air squat
120 DU / 210 SU

Tarkoitus: Treenissä ei erillisiä taukoja, eli lähtekää tasaista ja rauhallista tahtia liikkeelle. RPE 6-8.
*Sekajoukkueet: 20 cal / miehet, 15 cal / naiset.

AMRAP9:
45s erg
6+6 banded rev. lunge
10 greatest stretch alt.
10 squat rotation + 5 jumping squat
20s plank hold

5 sets :

1 Snatch Push press + 5 OHS
2 Snatch Push press + 4 OHS
3 Snatch Push press + 3 OHS
4 Snatch Push press + 2 OHS
5 Snatch Push press + 1 OHS

For time:
21 Overhead Squats @60/40kg
42 Sit-ups
15 Overhead Squats
30 Sit-ups
9 Overhead Squats
18 Sit-ups

scaled1: @50/35kg
scaled2: @40/25kg

timecap:15 mins

AMRAP 20:00 with a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch @42.5/30kg

Goal: 2 +rounds .Barbell loading should be light.
One person works - split evenly

Extra Credit:
L-Sit Hold:
4 Intervals of 10s - 20s on/40s off.
( use rings ,box, paralelette, dumbell, kettlebell,

OPEN 20.4
TBA

AMRAP 12'
50 cal Row or
40 cal Bike
and remaining time
Max rounds "Cindy"

EMOM 10:
ODD Minutes: 15 USA Swing (24/16kg)
EVEN Minutes: 2 Rope Climbs

Rx+: 10 KB Snatches Each Arm 24/16kg, 1-2 Legless Rope Climbs

Back Squats (16mins)
3x3 reps @80-85%
3x1 reps @90-95%