Optional Accessory
CONDITIONING

10min EMOM:

1) 20m Slamball Carry
2) 10 Medball Clean

RPE 3

CONDITIONING

5min AMRAP:
1-2-3... Slamball Ground to Shoulder
20 DU

On 3-2-1-Go! Do one slamball ground to shoulder and 20 DU, next round 2 GTS and 20 DU, 3+20… See how far you can go!

RPE 4

Scale the loading of the ball and rep scheme of DU´s to fit your fitness level!

On the 3:00 x 3 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.

5 Minutes of World's Greatest Stretch

5x
A.
20 wall ball 20/14
16 DB snatch 22,5/15
30-50 DU/120 SU
Rest 2 min
B.
1 Rope
10-20 push-ups
100m run
Rest 1 min

Tulos on treenin kokonaisaika, Tc: 45 min

10 min AMRAP
20 walking lunges
10 pullups -> 15 jumping pullups
20 Russian KB-swings 32/24 kg

rest 2 min

10 min AMRAP:
30 Double-Unders -> attempts -> 90 single unders
20 box stepups
10 pushups -> banded

First, find the heavy single of the day. (Mark this in the first box)

Then 4x3 no let go squat snatches. (Mark these in the rest of the boxes)

• Keep the weight as heavy as you can maintain good technique!

• Acc 1 from library

3-4rds
8-12 x Bent Over Row w/ 2KB
rest 1min
8-12 x Hanging Leg raise
rest 1min
8-12 x Hip Ext.
rest 1min

92.5-95%

Rest 3-4min btw sets.

10 Rounds for time

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min