Recovery 10min

AMRAP 15

10 Deadlift 102,5/70kg (Teen 90/60kg)
10 Double Dumbbell Push Press 22,5/15kg (Teen 20/12,5)
10/8 Cal. Echo Bike

4 x 3min on / 3min off
Alternate between A&B

A)
21/15 cal AB
15 c2b
Max reps thrusters 42,5/30

B)
21/15 cal row
15 t2b
Max reps ohs 42.5/30

Tulos: Ohs + thruster toistot yhteensä

Double DB Hang C&J skills

Basic Conditioning with Gymnastics 70 minutes:

7 Min Echo Bike
4 Weighted Pull ups
12 Pull ups (anyhow)

7 Min Row
4 Weighted Dip
10m HS walk

7 Min Bike Ergo
3-5 Rmu
20 V-Ups

60/45 cal Assault Bike
200 DU's
1500/1200m Row

3x10
Double KB Push Press

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00

• Aim a bit heavier in the front squat this week.

AMRAP 10:00
10 Alt. DB Snatch@22,5/15kg
10 Single Arm DB Push Press
10 Pull-ups (any style)
Goal:4+rounds

Extra:
Single Arm Ring Row: 3 x 8-10 each. Rest 60s.

Handstand push up