Banded Press in Split 3x5, AHAFA

Rest as needed.

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
6+6 Seated DB Press
10 Banded Pull-Apart

Hang snatch + OHS 4x(3+3) x 75%

Tabata for 4min(20s. On, 10s. Off)
Wall ball shots
2min Rest
Tabata for 4min(20s. On, 10s. Off)
Box jumps

21-15-9-FT

DL 61/43 kg
pullups
pushups

Push press
Knees to elbows / Toes to bar

AMRAP 6 of:
1-Arm DB Rows x 8-10 ea.
Banded Pull Throughs x 15.
Side Plank + Elbow Plank + Side Plank x 10s each

Soutu
Maastaveto tangolla
Thruster (voimatyöntö)

In teams of 3:

AMRAP 13:
3 Power Cleans (60/42.5kg)
6 Lateral Burpees
9 Air Squats
*1 Athlete completes 1 Round while their partners rest.

Rest 3:00

AMRAP 13:
3 Hang Power Cleans (60/42.5kg)
3 Front Squats
3 Shoulder to Overhead
*1 Athlete completes 1 Round while their partners rest.

• Beginner: Power Cleans > Deadlifts, Hang Power Cleans > Barbell Rows

For time:

3 RDS DT
3 RDS Cindy
2 RDS DT
2 RDS Cindy
1 RD DT
1 RD Cindy

DT: 12 DL, 9 Hang Pover Clean, 6 Push Jerk
* 70/50 kg
Cindy: 5 Pull Up, 10 Push Up, 15 Air squat