AMRAP 18:00 of:
30m Split Carry 1 KB Overhead + 1 in Front Rack (change sides half way)
30m Sled Push @ small sled and light
Rest 1:00-1:30 between efforts.

• Score = 19.2 guesses

Kyykky 3x7xmax8

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa

50 x HSPU
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x Ring Dips
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x HSPU

For time:

50-40-30-20-10 reps of:
Calories row
Air squat with medicine ball in carry. 20/14lb

Soudussa yksi happi per veto. Lähde rauhakseen liikkeelle ja yritä kiristää tahtia loppua kohti. Yritä myös ilmakyykyissä löytää tahti hengityksen mukaan.

EMOM 16
(1) 15 Wall Balls
(2) 5 T&G Power Snatches (use weight you can go t&g with)
(3) 8-12 Toes-to-bar
(4) 12-15/8-12 Cal.

Snatch E2MOM 30 min

3 snatches on the every other minute for 30 minutes.
Use 60-80% of 1RM snatch. Increase weights three times during the workout.

Optional Accessory

CONDITIONING

10-1 Box Jump 75/60cm
1-10 KBS

On 3-2-1-Go! Do 10 Box Jump and 1 KBS, next round 9 Box Jump and 2 KBS. Final round is one box jump and 10 KBS.

RPE 3-4

Target: all reps unbroken

For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans
 10:00 Cap
 Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Bench Press: 1RM. Rest 2:00
 Beginner: 5 x 5, adding weight each. Rest 2:00
 In between sets complete 20 Banded Pull-aparts.
 Class does Floor Press

On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50' Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%