AMRAP 12 mins
12 goblet box step up 6 Left first , then 6 Right @22,5/15kg
9 Alternating Single Arm Devil Press, 22.5/15 kg
12 Toes-to-bars

Extra :
Lightweight Jefferson curls , standing on box!

3x5 reps rest 60s btw sets

Push press

8-6-6-4

E2,5MOM / 1-2rir

20min alkavalla minuutilla

1. 6-10 varpaat tankoon
2. max cal soutu
3. max toistot raaka tempaus 43/30kg
4. lepo

Tee alkuun siisti varpaat tankoon sarja, sitten panosta reippaaseen soutuun ja tee tempauksia niin monta kuin ehdit minuutissa. Intensiteetti nousee kierroksen loppua kohden.

Rinnalleveto kyykkyyn

Työntö saksaamalla

3 Sets of Intervals

A1. AMRAP 2
12 DB Snatches, alt @ 22.5/15kg
4 Wall walks

A2. AMRAP 2
6 Shuttle runs*
8 Single arm DB overhead walking lunges @ 22.5/15kg
12 Toes-to-bars
8 Single arm DB overhead walking lunges @ 22.5/15kg
* 1 shuttle run = 2 x 7.62m(there + back)

A3. AMRAP 2
24/18 (cal) Row
Burpees over the rower in the remaining time

– Rest 1:00 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard intervals that are still sustainable for the 2-minutes. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are reducing the within set rest by 0:30 again this week, you will have to be careful with the pacing to keep your output through the intervals.
Aim to keep the work unbroken where possible on each interval and try to match your effort on each of the repeats.
The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.

6-8sets:

3 power clean 75-85%

2 floor + 1 hang below knee

3-4 rounds for quality:
8-12 + 8-12 s.l. romanian deadlift
8-12 cyclist squat
8-12 + 8-12 russian twist

8x 4min of Work (90sec of rest)

A. "I Go-You Go"
7 Toes-to-bar
7 Pushups

B. Max Calories (1 machine)

C. "I Go-You Go"
8 DB Snatches
4 Burpee over DB

D. Max Calories (2 machines, you work both at the same time)

5 Shoulder to overhead 52.5/35
10 DL 52.5/35
15 Box Jump

Every 1:30 for 8 sets:
3 back squats
* -lisää painoa kierroksittain,
jos mahdollista*