3-4 hlön tiimissä 30min AMRAP

30 Leukaa tai rengassoutua
30 Askelkyykkyä (1+1=1 toisto)
30 Burpeeta
1 Kone käynnissä koko ajan!

• Yksi tekee kerrallaan amrappia, toistot saa jakaa miten vaan.

Tulos: Tehdyt toistot ja kalorit.

For time;
3-2-1
Rope Climbs
30-20-10
Hand Release Push-ups
20-20-20
Supinated Grip Inverted Rows

Rx+: Legless Rope Climbs
Timecap: 15 mins

Extra:
Single Arm Overhead Sit-up
3 x 10 each. Rest 45s.

Mobility

Upper Body

5 sets of 2 Split Jerks
Set 1: @70% 1RM
Set 2: @72%
Set 3: @75%
Set 4: @80%
Set 5: @82-85%

Rest 2-3 mins btw sets.

3-5 rounds (Advanced 5 rounds):
15 KB Push-ups
12 KB Deadlifts
9 KB Hang Power Cleans
6 KB Push Presses
1:00 Rest
- Use only 1 set of KB's.
- Choose a weight you can move all 42reps unbroken, without letting go of the DB's and focus on good movement and technic.

For time:
50 total KB Goblet Lateral Box Step-overs total @32/24kg, 50cm box
EMOM: 10 Russian Swings

This workout starts with Swings
TIME CAP = 8:00

Extra credit:
Reverse Plank:
4 x 20s on 10s off.

Huoltokehon

A) Clean complex

EMOM for 10 minutes of: 1 Power clean + Clean + Jerk @ 72-75%

B) Bent over row, 3 x 12 @ 50-60% (Jerk 1RM)

C) Front squats, 5 x 4 @ 50%. 3s paussi pohjassa

1. min Ergo cal
2. min 15 WB, rest of the min box jump over
3. min rest

Back squat 10x5 @70%RM 2min pauses