AMRAP 4min x 3

AMRAP in 4 minutes of:

27/21 Calories bike
27 sit-ups
27 Wallball 9/6 kg

REST 4 min

AMRAP in 4 minutes of:
21/15 cal bike
21 sit-ups
21 wallball 9/6 kg

REST 4 min

AMRAP in 4 minutes of:
15/9 Cal bike
15 sit-ups
15 Wallball 9/6 kg

• Osa tekee, osa lepää. Nopeilla vaihdoilla.
• Voi polkea bike ergillä / air bikellä

WOD
5 rounds for time
400m run
21 American kb swings @16/24kg (goal unbroken set)
21 HR push up

• scaled reps 15 kb swings and 12 hr push ups
• rule on hr push ups, chest must be the first part to touch ground

Bulgarian split squat
3 x 6 reps /leg
Rest 90'' /leg/set

AMRAP 6:00
8 Thrusters @60/42.5kg
8 Bar Facing Burpees

Goal: 4+ rounds , UB sets with tough effort. Weight should be challenging
Rx+: 70/45kg

Single Leg RDLs: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side

30 Power Cleans @ 70% of 1 RM Power Clean

3x10: TnG Power snatch
Rest 3min. btw sets.

3x10: TnG Squat clean
Rest 3min. btw sets.

3x10: TnG Hang Cluster
Rest 3min. btw sets.

• Build to a heavy sets.

Reverse Lunge
30-30-30-30
After each set do 20-30s L-hang hold
60s rest between the sets

Emom I 24 min
1. 5+5 saksihyppy boksille
2. 6 tuck roll up / k2e
3. 8 Seated KB press
4. 14/11 cal AB
5. 8 OH lunges heavy DB
6. 8 ring dip

REST 8 min

Emom II 24 min
1. 6 high box jumps
2. 12 T2ring
3. 12 HSPU
4. 8 Goblet jumps
5. 14/11 cal ROW
6. 3-6 strict MU / strict ring pull up

Hiking

WOD a

'Diane'

21-15-9

Deadlift 70/102.5
Handstand push ups

WOD b

15-12-9

Deadlift 50/70
Pike handstand push ups/ Z press