for time:

• 40 cal row
• 50 wall ball
• 400m run
• 50 thrusters 20/15kg

17min amrap:

1 round of cindy
200m run

5,5,3,3,1,1
AHAP

12 min AMRAP:

• 5 wall climb
• 80 m farmers walk

2x C&J EMOM 10 Mins

Use 75% - 80% of previous

2-2-2-2
Viimeinen 90-95% 1RM

15min AMRAP (for quality and minimum rest)

• 1 x ring push-up
• 1 x strict pull-up
• 100m run
• 2/2/100
• 3/3/100
• ….

POWER SNATCH + SNATCH PUSH PRESS + OHS
@ 60% OF 1RM SNATCH

3REPS+3REPS+3REPS X 3

Rest & Recover

Amrap 40

200m Run
20x Pistol squat/Lunges
10x Wall walk
200m Run
20x Kb swing
20x Pushup*
200m Run
20x Burpee
10x Chest to bar pullup

• Toistot lasketaan yhteensä 103 toistoa/kierros (punnerrukset x20) tai 93 toistoa/kierros (hspu x 10) 200m juoksu = 1 toisto

*Pushups/handstand pushups (x 10)
* Run 200m/Row 250m
* Pistoolit/askelkyykky
* Kbs -> raskas kuula (max 24/32 kg)
* Chest to bar pullup/pullup/hyppyleuka/ring row

Lämmittely
A. 1 kierros
Burpee
Kb swing
Mittarimato + shoulder taps
Askelkyykky + kapea kyykky
Heel tap squat
Käsien pyörittelyt