10 min AMRAP in pairs

10 shuttle runs (1 = 2 x 7,5m)
7 chest to bar pull ups

You go / I go (full rounds)

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Power Jerk ]
Build up to the heaviest set of ( 1+1+1+1)
--then--
EMOM6 mins @ 90-100% of 1st part!
odd min: 1 Power clean + 1 Front squat
even min: 1 Hang power clean + 1 Power jerk

3 kierrosta 6-8×/liike

Ulkokierto
Vipunosto sivuille
Käsipaino / tankopenkki

AMRAP 10
15 KB Swings
15 Toes-to-bar
20/15 Calories

rest 3min

AMRAP 10
15 Wall Balls
15 Box Jump Overs
14x10m Shuttle Runs

20min for Quality
10 Double KB Deadlifts + 30m Farmers Walk + 10 Double KB Deadlifts
8/8 DB Curl + Press (alt arms)
30/30sec Copenhagen Plank
8-12 RIng Rows

3RM Deadlift

Amrap: 30min
1-3 rope climb
10 Db bench
10+10 Db row
10+10 suitcase deadlift
20-40m prowler push

Valmentajan valinnalla vatsoja.

Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 single leg RDL or Suitcase deadlifts
8+8 single arm z-press
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Rack Step Back Lunges 16+16+10+10+10 reps (start with barbell)
rest as needed bwn sets
Seated Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm press
rest as needed bwn sets

Accessory Work
3 sets
20m sledge push@light/moderate
10-15 ring rows
20-30 alt leg v-ups
rest as needed bwn sets

E2MOM x 4

1) 3-5 weighted pull up
2) 6 strict press