2 rounds:

A. AMRAP2
8 T2B
12 DU

-rest 1min-

B. AMRAP2
8 Plate ground to overhead 15-20/10-15kg
12 alt. Plate overhead lunges

-rest 1min-

C. AMRAP2
8 Wallballs
12 Situps

-rest 1min-

D. AMRAP2
8 DB Snatches 22,5/15kg
12 Jump over DB

-rest 1min-

Teams of 2

35min For quality:

Person 1. Ergo

Person 2. Alt. A & B

A)
5/5 Single arm KB clean
5/5 Single arm KB push press
5/5 Single arm KB thruster
5/5 Single arm KB snatch
5/5 KB windmill
@light weight

B)
20/20s Single arm plank hold
15-20 Arch rock
20 Alt. Plank shoulder taps
10-12 Lying Y-raises

Huom!
Treenin idea on olla kevyt ja liikkeet pitää tehdä laatua vastaan.
Painot oman tason mukaan, jotta laatu säilyy.

B1) 4 rounds for time
12 Single Arm (SA) Kb Cleans 24kg/16kg L
10 SA KB rows 24kg/16kg L
SA KB cleans right 24kg/16kg R
10 SA KB rows 24kg/16kg R
20 box step ups 60cm/50cm

Banded Shoulder Press

Use Band & KBS / DBS OR PLATES

5 sets of 6

Go Every 3:30

Between every rounds 5 + 5 Dumbbell Row

Muscle clean
5x3r @ tech weights
Go every 60s.

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