Ryhmä 1:
-kyykky 3x6x70%
-vinopenkki 4x6x55-65%
-etukyykky 4x5x40-50%
-kulmasoutu 6x8x25-30%

Ryhmä 2:
-maastaveto 6x5x65%
-2lankun penkki 6x8x80-90%
-suorinjaloin mave 4x12x40%
-situps 4x20

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

CMOOOOOOON!!!

Abs sculpting <3

3 rounds
30 mountain climber, knee to elbow
20 KB deadbugs, hold 10-16kg KB in your hands ( 1 leg extension is one rep)
10 alternate legs weigted pistol squats (10-16kg KB)

Rest day - what did you do?

Push press 3x1x95%

5 rounds
3 bar MUS
10 v-ups
10 box jumps 60cm/50cm
10 push ups

20min AMRAP

Partner 1 does one round:
50 double under
20 KB swing 24/16
10 toes to bar

Partner 2 does AMRAP box step over

Switching after one round of DU, KB swing and TTB. Result is the total amount of box step overs done in 20min.

Kahden tai kolmen hengen tiimissä 15min AMRAP:

Kalorit koneella

A:
“Torokhtiy” Snatch complex
1 snatch (any style)
1 snatch balance
1 snatch push press
1 Ohs

Build to daily max in 14-16 mins
Optional : work on perfect form!

B:
For time
20 power snatch @40/25kg
5 burpee
15 power snatch@45/30kg
10 burpee
10 power snatch@50/35kg
15 Burpees
5 power snatch@55/37,5kg
20 Burpees
Timecap : 15 mins

Scale weights as needed to fit in Timecap!

Every 2 mins for 12 mins:
3 @65% 1RM Bench Press
3 @70%
3 @75%
3 @80%
3 @85%
3 @85%