AMRAP 7 mins :
1-2-3-4...
Power Clean, 70/50 kg
Front Squat, 70/50 kg
Shoulder-to-Overhead, 70/50 kg

After each set complete 40 DU or 60 single under!

Accessory:
Every 1 min for 6 mins, alternating between:
20 Banded Hamstring Curls
Chinese Plank, 30 secs

Every 2:30 for 5 sets

1x [ 1 Pause Front Squat + 2 Front Squats ]
@ 80-85% of 1RM
- keep 3 sec pause at bottom of first squat

6 sets (alt. A&B)
2 mins ON/ 1 min OFF

A:
10 Shuttle Runs, (1 rep = 2x7,5m)
max reps in remaining time Burpee Pull-ups

B:
20/15 Row Calories
max reps in remaining time Dumbbell Box Step Overs, 22.5/15 kg, 60/50cm

30min Amrap w/partner
90 med-ball squats
80-cal on any machine
70 sit-ups
– One partner works while the other rests.

Scaled WOD
30min Amrap w/partner
50 air squats
40-calories on any machine
30 sit-ups
– One partner works while the other rests.

Partner workout ( Relay style)

30 rounds for time of:
7/5 Machine Calories
5 Thrusters, 30/20 kg
2 Wall Walks

Complete a full round then switch! ( 15/ person)

Timecap: 40 mins

Tempaus kyykkyyn pysäytyksellä polven yläpuolella + tempaus kyykkyyn
2+2x40%
2+2x50%
2+1x60%
2+1x70%
2+1x75%
1+1x80%
1+1x85%
1+1x85%
Prosentit kyykkytempauksen yhden toiston maksimista.

10× 4min 1min lepo

1)
Kone

2)
20 Ilmakyykkyä
20 Lantionnostoa jalat korokkeella
5-15 s leukapito/lapavetopito
20-30 s käsilläseisonta

3)
Kone

4)
15 OHS keppi/tanko
15 Kevyt kuulaheilautus
10+10 yhden jalan mave
10 Kepinnosto päinmakuulla

5)
15-20sKuppipito
15-20sKaaripito
8+8 Vuorikiipeilijä ristiin
5+5 Skorpioni venytys

15min EMOM
1 power clean
– nouseva paino
– aloita kevyestä

Deadlift
- build to a heavy set of 8 reps in 5 sets
- Touch n go reps
- 2 mins rest btw sets

Penkki 2x3x80%

Ylileveä penkki 4x15-20
-joka sarjan jälkeen: Vipunostot sivuille x20

Dippi TAI Penkkidippi 4 x Amrap