Squat clean:
7x3

• Every 2min.:
• Build to a heavy set.
• Start at ~65%

For time
80 wall ball 20/14

Start with 10 pull-ups and perform 10 reps every time you break wall balls.

4 rounds

In 2min
Buy in 15/12 cal row
10/side russian twist
Rest of the time AMRAP DB snatch 22,5/15

Rest 1,5min

In 2min
Buy in: 8 shuttle run (1x = 7+7m)
8 line over burpee
Rest of the time AMRAP DB hang clean & jerk 22,5/15

Rest 1,5min

2-4rounds:

8 bench press
30-60s plank hold

3 rounds:
10-12 rower hamstring curl
16 alt. goblet cossack squat
16 alt. kneeling landmine twist

Liikkeet parin kanssa. Ygig per liike

25min EMOM

• Rope Jump
• Pull Up / Rope Climb
• 1 Set Of DB Bench
• 9/10cal Machine
• Rest

Pull Up, perform 1-2 sets and max 40s work
Bench, complete 1 unbroken set 10-14 reps

15min for Q:
10-12 goblet band spanish squat (2-0-X-0)
8/8 barbell split stance rdl (2-0-X-1)
8/8 half kneeling kb chop

Liikkeet laatua vastaan.

4x 8min ON/3min OFF

A) 1500/1200m Row
20 Burpee over Bar
+
Max Double Unders in the remaining time

B) AMRAP 8
15/12 Cal ”Bike”
15 Wall Balls
15 Box Jump Overs

C) 800m Run
+
AMRAP in the remaining time of
10 Double DB Bent over Rows
10 Double DB Shrugs
10 Double DB Hammer Curls
10 Double DB Presses

D) EMOM 8
Alt D1 and D2
D1: 8-12 Toes-to-bar
D2: 8-12 Pullups

20km for time

Back squat

12-10-8

E3MOM / 2-3 rep in tank