A. AMRAP 12
16 SA KB Push Press
16 KB Swings
16 KB Pull Through
20/15 Calories

Rest 3min

B. AMRAP 12
16 DB Snatches
16 Reverse DB Lunges
16 DB Biceps Curls
8 Burpee over DB
8x7,5m Shuttle Runs

Rest 3min

C. AMRAP 12
5 Pullups
10 Pushups
15 Squats
20 Russian Twists

For time

• 50 Box jumps (60/50 cm)
• 50 Jumping pull-ups
• 50 Kettlebell swings (16/12kg)
• 50 Steps walking lunge
• 50 Knees to elbows
• 50 Push press (20/15kg)
• 50 Back extensions
• 50 Wall ball shots (20/14 lbs)
• 50 Burpees
• 50 Double unders

Timecap: 30min

Hölkkää / Reipasta kävelyä 10 minuuttia

25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

In Pair

16 minutes of Max Calories (2min rest btw)

A) Bike
B) Row
C) Ski

Emom 15

1) 10 Etukyykkyä
2) 5 Thrusteria
3) Lepo

*Paino saa tuntua raskaalta, mutta toistot tulisi saada UB.

Weightlifting

3 position Snatch x 2 x 5 @ 65% 1RM

Have you forgotten about speed in favour of weight on the bar? Stay fast and you'll get stronger, allow yourself to slow and you'll get nowhere fast.

Cluster Squat

Using your 8RM Back Squat from last week, add 2.5 to 5kg.

Then in sets of 4 unbroken reps perform 44 reps for time.

*if a set is broken, discount those repetitions.
*record the time taken and weight used.
*aim to keep rest periods as short as possible.

WOD

AMRAP 5min:

10 KTE
1 legless rope climb
30 double unders
10 hang power clean 50/35kg

1 round = 51 repetitions

20min kipping hspu tech
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Warm Up
4 min cardio machine
6-8 inch worm + push ups
6-8 squat strech per side
then 2 rounds
5 clean pulls
5 tall power cleans
5 front squats
5 push press
then 2 rounds
3x the first complex with barbell

Strenght
Power clean+push press+squat clean+split jerk 3x1+1+1+1reps@35-50%
then
Squat Clean + Split Jerk 3x2+2reps@60-75% of 1rm
then
Squat Clean + Split Jerk 5x1+1 reps@80%+ go up by feeling or stay 80% around range
rest 1-2 min bwn sets

Accessory Work
2-3 x 8-12 single arm db row R/L
2-3 x 12-15 reverse flyes with light plates/db's
2-3 x 16-20 american kb swings
rest 1-2 min bwn sets