5 x 8 rep AHAFA

Optional Accessory
CONDITIONING

For time:

20/15 cal Airbike
20 TTB
20/15 cal Airbike

Rest 3min and repeat

Overall RPE 4

EMOM 25

15 Deadlift 50%

15 Bench press 50%

16 2xKB Front Rack Lunge (alternating)

15 Weighted Sit ups

REST

.

CORE:

3 rounds:

Plank 60s

Sledgehammer 30 + 30s

In teams of 2 in style of you go, i go

Karen
For Time: 150 wallball shots (9/6kg)

12 min Time Cap

In teams of 2 in style of you go, I go

Annie
For Time:
50-40-30-20-10
DU
Sit-ups

Time Cap 12min

Harjoitellaan pystypunnerrus- ja vauhtipunnerrustekniikka

-Vauhtipunnerrus 3 x 5

15-10-5 reps for time:
DB Power Cleans 20/15kg
DB Front Squat
DB Shoulder to Overhead

Rest 3min

9-6-3 reps for time:
DB Power Cleans 20/15kg
DB Front Squat
DB Shoulder to Overhead

• Use 25kg plate
• Increase weight
• Rest 2min

Push Press

4x6 + 1x AMRAP (with the last used weight, max 15 reps)

65-70% 1 RM Push Press

"Dead and Company"
Buy-In:
1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24"/20")
Toes to Bar
Cash-Out:
1 Mile Run

Kilos: 102.5/70