8 x 3 min on / 2 min off

A. In a 3 min window
25/20 Cal Row
+ amrap in the remaining time
12 db snatches 22,5/15kg
6 box jumps

Rest 2 min

B. In a 3 min window
25 wallballs
+ amrap in the remaining time
12 KB swings 24/16kg
6 KB-Facing Burpees

Rest 2 min

C. In a 3min window
20/15 Cal Bike
20m SA OH Walking Lunges
+
Max Calories in the remaining

Rest 2min

D. Amrap 3
3 wall walks
6 pullups
9 situps

Rest 2 min

Single Leg Squat Practice

• Options:

Single Leg Box Squats

Rig Assisted Single Leg Squats

Plate Assisted Single Leg Squats

Pistol Squats

Jump Rope Practice

• Spend time trying new or interesting variations and combinations!

Easy pace workout

On the minute for 40min
1. Easy jog
2. DB turkish get-up
3. Walking lunge
4. 20+20s side plank lift
5. Easy jog
6. Rest

Penkki 2x92,5%

Stoppi-penkki 3x1x80%
-ala-asennossa paineet pois

Pystypunnerrus yhdellä kädellä 3x10/ käsi

Pystypunnerrus vastaotteella 3x20
-kevyt

Plyo-push-ups 5x5

6 x alkavalla 90s
2 raaka tempaus, rakenna päivän mukavaan painoon

AMRAP 14, Teams of Two

50 Calories Row
75 Kettlebell Swing 24/16kg
50 Partner Sit-Ups
10 Junk Yard Dog

Split Reps as you like

Build in 17 minutes 4 RM

21-15-9
OHS 30kg/15kg
pull ups
ab mat sit ups

A1) Front squat 3x5x75%
A2) DB-lunges 3x12, use heavy weight, ie. 2x22,5kg/ 2x15kg
A3) DB box overs 3x20, use same weights as lunges. Box 60cm/50cm
rest 2 min between rounds