2 rounds
30s ON / 30s OFF
mountain climber
ABH
side plank left
side plank right
v-ups

Bench Press

8-8-6-6-4-4
After each Set 6 + 6 One Arm DB Row

Go Every 3:30

5 sets of Hip Thrust + Box Jumps
- 5 sets of heavy 8 reps
- After each set complete 3 High Box jumps 80/60cm
- Rest 2-3min btw sets

2x20 Dips

• Any style allowed, use rubber bands if needed
• Rest as needed between efforts

*EMOM10
Rive kyykkyyn + työntö 1+1 70 %
*
AMRAP10 Ei mennä ns punaiselle alueelle vauhdin kanssa vaan keskikova tahti.
7 OHS 35/25
30 DU
7 box jump

Teams of 2:

AMRAP 10:
60 cal ski (change every 10 cal)
40 DB snatch 22,5/15
20 T2B

Rest 2:00

AMRAP 10:
60 cal row (change every 10 cal)
40 KBS 24/16
20 pull up

Rest 2:00

AMRAP 10:
60 cal bike (change every 10 cal)
40 thruster 40/30
20 burpee over bar

Bench Press

6-6-6-3-3-3

Go every 2:30

Amrap 10
1min erg
5+5 crab reach
10 90/90 hip rotation alt
10 miniband press
8 glute bridge walk out

For Time

30 Ring Rows
40 Push Press 42,5/30kg
500m Row

TC 10

EMOM 16

1 Minute : 10/7 Calories Bike
2 Minute : 10 Wallball Shots
3 Minute : 10/7 Calories Row
4 Minute : 10 Kettlebell Swing 24/16kg

Rest 4:00

EMOM 16

1 Minute : 12/9 Calories Bike
2 Minute : 15 Air Squats
3 Minute : 12/9 Calories Row
4 Minute : 15 KB Deadlift 24/16kg