Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1 Vauhtipunnerrus (Kp/Kk)
200m Juoksu (4x autojuoksu)

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“Home Chelsea”

30min EMOM

5 Towel pull
10 Push-ups
15 Air squats

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WARM-UP:

3 rounds

5 Towel pull
10 Push-ups
15 Aiir squats

then,

2 rounds

1min Sumo squat hold
1min Puppy pose
30/30sec Hip & quad stretch

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1a) Back squat 5x1x80%
1b) bar Mu 5x3
2a) pistol squats 3x10 alternating
2b) side squats 3x20 alternating
2c) back squat 3x15x30-50%, choose a weight that you can go unbroken
The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
Rest as needed between rounds.

6 rounds for time;
400m Run
Max reps HSPU / Push ups / Burpees in 60 seconds
Rest 2 minutes

8x
2min ON/2min OFF

”Bike” 20-25/15-20 Calories
+
A) Max Shuttle Runs in the remaining time
B) Max Wall Balls in the remaining time

Amrap3
10 kb swing
10 kb squat

For time,
15-12-9-6-3 reps of:
- Dual DB Walking Lunges (meters) 20/15kg
- HSPU
- Box Jumps 60/50cm
- SDHP 35/25kg
Then
Rest 5:00
Then
45 reps of each

AMRAP 12:00
10 Push-ups on KBs @24/16kg
5 KB Hang Cleans
50 Meter Front Rack Carry
Rest 60s
- Goal: 5+ rounds at a challenging pace.
- Rx+: (5/3 Ring Muscle-ups after each Carry)

Extra:
Banded Overhead Triceps: 100 Reps AFAP.

5 Sets For Time:
10 Unbroken Power Snatches

2min rest btw sets

AMRAP 15

21 kbs
15 air squat
9 up&down