AMRAP 45

400m Run
🔽
3 Rounds of
10 Weighted Lunges
10 Pullups
🔽
35/28 Calories
🔽
3 Rounds of
10 DB Snatches, heavy
10 V-Ups
🔽
400m Run
🔽
3 Rounds of
10 KB Swings, heavy
10 Box Jump Overs
🔽
35/28 Calories
🔽
3 Rounds of
10 Wall Balls
10 Toes-to-bar
🔽

Back squat 5x6
– nouseva paino
– lepo 3-4min

In Pair
Min: 0-9 - *
9-18 - Calories
18-27 - *
27-36 - Calories
36-45 - *

*= Amrap
30 Wall Balls
30 Situps
30 Burpees
30 KB Swings
30 Box Jumps

!! Continue the Amrap where you stopped

Strict press 5x8

6 x 60s on / 30s off:

A) 1, 2, 3...
power clean & push jerk @ 60/42,5kg
bar over burpee

B) max cal row/bike/ski

@ RPE 4,5

6x 2
-Nousu vielä terävästi liikkuvaan

B) 3 rounds for time
12 dumbbell hang squat cleans (right) 22,5/15kg
12 dumbbell shoulder to overheads (right)
12 dumbbell hang squat cleans (left)
12 dumbbell shoulder to overheads (left)

A)
Back Squat
Build to 3RM
--then--

5 x 1 @ 90-100% of first part , go every 90sec!

B)
6 rounds, 1 min each, for max reps of:
45 Double Unders/ 75 single unders
max reps in remaining time Thrusters, 43/30 kg
Rest 1 min
Goal : 20-"30" for thrusters

Work up to a heavy
Snatch + Hang Snatch + Overhead Squat

9min for quality:
60s erg
10 plank toe touches alt.
10 kip swing
4+4 DB snatch + thruster (L+R)
4 burpee