1 Squat snatch + 3 OHS
add weights every three minutes

With a buddy, I go, you go.

5 rounds of 4 minutes AMRAP of:

• 3 power cleans 61/43 kg
• 6 hand release push ups
• 9 air squats

Then 1 minute rest.

First one person does 1 round of 3, 6, 9, then the other person does one round of 3, 6, 9. Together do as many rounds as possible alternating in 4 minutes. Then you have 1 minute rest. Repeat for 5 rounds. Your score is the total amount of rounds done together in 5 rounds.

7 Rounds (30sec On/30sec Off)
1) Squats
2) Hanging on bar
3) Handstand hold
4) Knees-to-elbow/Knee-hugs

5x2reps

5min AMRAP
Row 200m
8 Pushups
Rest 2min
--
5min AMRAP
8 Toes-to-bar
12 Box Jumps 61/51cm
Rest 2min
--
5min AMRAP
5 Burpees
10 Wall Balls
Rest 2min
--
5min AMRAP
6 Thrusters 50/30kg
20 Lateral Jumps over bar
Rest 2min
--
5min AMRAP
12 KB Swings 24/16kg
6 Pullups
Rest 2min
--
5min AMRAP
4 Handstand Pushups
20 Double Unders
Rest 2min

6 rounds per station 25s on 15s rest.
45s rest between rounds. On single arm or single leg exercises alternate side each round.

1. SA Farmers Holds
2. Weighted front plank
3. SA Suitcase deadlift
4. Reptile planks
5. Ab wheel
6. TGU to talk sit position

BUT FIRST:
10 sets of 15 KB Swings EMOTM

A) Run 1 Mile
(record time)

B) Every 3 minutes for as long as possible complete:
From 0:00-3:00, 1 rounds of:
10 plate/db squat raises
10 TRX Rows
From 3:00-6:00, 1 rounds of:
12 plate squat raises
12 TRX Rows
From 6:00-9:00, 1 rounds of:
14 plate squat raises
14 TRX Rows
Etc., following same pattern until you do 20 reps of each.
(record weight used)

C) Core Circuit

Workout of the Day
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.

10 eur/ kenno. Laittakaa maksu "kierroksina" tuonne repseihin.
Maanantai-aamuun mennessä tilaukset! Tuokaa maksut seteleinä salille viimeistään tiistai-iltaan mennessä munarahapurkkiin.

3 x 8-12 Ring dip (weighted)
3 x 5 Muscle up Transition drill while keeping feet on the ground+ (ring dip )
3×3-5 Rope climps
1 RM Weighted Pull-Up
5×3 Lowers from inverted hang , Muscle ups etc...