Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

• Match or improve on last week.

Every 4 Minutes Until 75 Reps:
400/300 Meter Row. / 300m Run
15 Overhead Squats 35/25kg
Max Power Snatches 35/25kg

*Time Cap: 20 Minutes
*Score=Time it takes to complete the workout

Cooper kimpisessä klo 10

In 7:00 Window:
1k Row
Remaining time AMRAP: Wall Balls @9/6kg

Goal: Hard effort today
50+ reps

Extra: Tibia Raise
2 x 20 each. Rest 60s

For time
21-15-9 reps of
Power Snatch 42,5/30kg
Overhead Squats 42,5/30kg
Box Jumps

2x 8min AMRAP /2min lepo välissä

A)
12/9 Cal koneella
9 Boxin ylitystä
6 C2B/leukaa/rengassoutua

B)
20 ilmakyykkyä
15 Mavea 60/40kg
10 Punnerrusta

7 x 6 Weighted Pull-ups
- Rest 2-3min btw sets

EMOM 25:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 4 x 15m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (45/25)
- Goal: Sustainable pace

10 x 30s. ON 30s. OFF

A) 3 Raakatempausta 35/25kg 3 BOBia
*jatka siitä mihin jäit.

B) Tuplat/sinkut

Tulos: Kaikki toistot yhteensä

3 rounds for time
10 push ups
10 box jumps 60cm/50cm
10 floor presses 60kg/40kg
2 rope climbs