AMRAP 7 ( REPS)

10 Double Unders
15 Push Ups
20 Burpees
25 Wallball 9/6kg ( 20/14p)

Thruster:

10-6-4-3-3-3, löydä päivän raskas 3 RM.

Timecap: 20 min.

40min steady ~70% HR

2min Row @ 70% pace
12 Box step up
15 KBS
30s Ring plank hold
45s DB front carry

Alternating legs

200 combined weighted walking lunges while partner does a static
OH hold.

150 combined push ups while partner does a static pull up/chin up hold.

One partner works, one partner holds. Divide up the work as needed.

Hybrid workout*

3 x 2

@ 80% of previous week 2RTM

*Deadstop

10 x 90 sec of work / 90 sec of rest

5-8 strict dip
5-8 strict pull up
rest of the time alternate between db snatch and box over burpee

*Every other round you do db snatches for the remaining time and every other: box over burpees. So both done 5 times.

3 sets of Step Back Lunges x 8-12 reps alt leg. rest 1-2 min bwn sets
then
3 sets of weighted abmat sit ups x 8-12 reps + 8-12 russian swings
rest 1-2min

EMOM 12

1) 6 Pistol roll to handstand
2) 8 Strict T2B
3) 40 DU

10 maastaveto
10 vauhtipunnerrusta
9-8-7...