AMRAP x 12 MINUTES
8 Shoulder to Overhead @50/35kg
10 Box Jumps Overs @60/50cm
12 Wall Balls@9/6kg
Goal.: 5+ rounds

Accessory
2-3 SETS FOR QUALITY
10 Empty Barbell Upright Rows
16 Banded W's
Rest 60s

5 rft

16 cal echo bike
12 db bench press
12 db deadlifts

TC: 15 min

For time:
1000/900m row
30 V-ups
20 single arm kettlebell hang cleans 32/24kg
10 wall walks
20 single arm kettlebell hang cleans 32/24kg
30 V-ups
500/450m row

EMOM10
2 raaka tempausta+2 bar over burpee 70 %
Etukyykky 3x3 75%

AMRAP12
12 db snatch 15/22,5
12 wallball
12 crossover

3 Power Clean, 80% 1RM
Every 2 mins for 10 mins.
- drop n go style

2@up to 75-78%, rest btw sets 2-3min

YGIG Aikaa vastaan 2 kierrosta

40 Seinäpalloa
50 Boxin yli burpeeta
60 Cal

*Toistot saa jakaa miten vaan

10 x 1min on / 1min off: (alt. A & B)
A)
max row or ski cal

B)
10 DB snatch
rest of time: lateral burpee over DB
*DB weight: men 50-60lb / women 35-50lb
*ota painavampi, mitä yleensä käytät

RPE 4.5
-> kovia intervalli vetoja

e3,5m x 4:
3 *bench press @ RIR 2
6-8 DDB bent over row @ RIR 1-2
*2s pause bottom