In teams of 3

AMRAP 30 min

12 Slams
12 Wall Ball
12 Anchored Sit-Ups ( DB tai tanko telineeseen vast. )
12 Box Step Ups

Tiimi tekee henkilö kerrallaan 12 Slamia jokainen, vasta kaikkien tehtyä Wall balleihin jne...

(Rapu 4 kierrosta, 2 etup/ 2 takap)

Maastaveto 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa

Stoppi-vedot 3x6, vähennä noin 20-30% normivedosta. Vedä 10cm, pidä 3s stoppi, ja vedä ylös normaalisti

Etukyykky 3x8

Salkkunostot 3x6-10/puoli

(Tempaus käsipainolla 10min AMRAP)

9x
New Interval every 3rd minute

A) Row 20/15 Cal.

B) SkiErg 18/12 Cal.

C) Assault Bike 15/10 Cal.

All in! 😏🔥

Handstandhold training
Handstandwalk drills

A) 3x
New Interval every 4th minute
20/15 Cal. SkiErg
6 Burpee-Box Jump Overs

B) 3x
New Interval every 4th minute
20/15 Cal. Assault Bike
10 Wall Balls

C) 3x
New Interval every 4th minute
Row 500/400m

6min AMRAP:

2-4-6-8-10...
Hang Power Clean 60/40kg
Box Jump

On 3-2-1-Go! Do 2 HPC and then 2 Box Jump, next round 4 and 4…Remember: the first HPC is FROM HANG ALWAYS, not a power clean.

RPE 4

3 Power snatches
9 Deadlift
15 Burpees
200m Skillmill run

M 50kg
W 35kg

Post your slowest time

• No tng
• Rest 2-3min
• If you are doing the open workouts, don't go over 75% of 1RM snatch. Use this for activation, focus on flow and rhythm.

1) High Box Squat, wide stance: 5 x 4 building to a moderate set of 4. Rest 90s-2:00.
– BBox about parallel

2) Power Snatch: 5 x 3, every 60s building in weight.

EMOM 12

1 min : 3 power clean + squat clean@AHAP
2 min : 30 du´s