1-2-3-4-5-6-7-8-9-10 reps, for time of:
Shuttle Run, 20 m (2x10m = 1rep)
Dumbbell Hang Power Clean, 2x22.5/15 kg
Dumbbell Shoulder-to-Overhead, 2x22.5/15 kg

Timecap: 15 mins

The weight of the DBs should allow to go unbroken for most of the rounds.

AMRAP in 30 minutes
From 0:00-10:00, AMRAP of:
3 Bar Muscle-Ups
6 V-up
9 Air Squats

1min rest

From 10:00-20:00, AMRAP of:
3 DDB hang power clean
6 DDB front squat
9 Push up

1min rest

From 20:00-30:00, AMRAP of:
3 Devil Presses

6 Dumbbell Front Rack Reverse Lunges

9 Box Jump Overs @60/40kg

DB = 2 x 22,5/15kg

RPE 4-4.5

Skaalaukset: Bar mu->jumping bar mu V-up->tuck up Push up->kulmaa säätämällä DB liikkeet->paino

Treenissä tehdään kolmen 10min amrappia. Amrapit tehdään ygig per kierros. Valitse sellaiset painot/skaalaukset, että pystyt liikkumaan reippaasti ja säilyttämään kovan intensiteetin.

Easy pace workout

For 40min
Person 1: 1 round
20 KB swing
15 sit-up
10 down-up
50 single under
Person 2: Easy row

Alternate when 1 rounds of movements is ready

If you feel tired today you can go @ HR Zone 2-3 or If you want to go allout then you Go ! !

AMRAP 20

Row 2024m
12 Rower over Burpees
15 Wallball 20/14p
16 Dual Db Deadlift 22,5/15kg

Rest 5 Minutes

AMRAP 20

Bike Erg 2025m
12 Burpee Box Jumps 24"/20"
15 Push-Ups
16 Pistols

Deadlift 3x2x90%

BENCH PRESS / OR STRICT PRESS

6-4-2-2

E3MOM / 1-2REP IN TANK

A) Bar muscle-up practise

B) For time
800/700m row
80 double under
8 bar muscle-up
400/350m row
40 double under
4 bar muscle-up

Work up to a heavy of the complex (2 Power Cleans + 2 Front Squat + 2 Jerk)

DEADLIFT

10-8-6-4

E3MOM / 2-3REP IN TANK

AMRAP 15 mins
50 Double Unders/ 80 single unders
15 Push-ups/incline push ups
15 V-ups/ tuck ups

Goal: 4+rounds