Burpee + BW back-squat ladder
Rest 3 minutes
Burpee + 60% of BW shoulder-press ladder
Rest 3 minutes
Burpee + 130% of BW deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute,
2 reps of each the second minute, . Use as many sets each minute as needed.
3 reps of each the third minute, continuing as long as you are able
ja ühel korralikul sünnipäevalapsel on meile varuks üks üllatus
Näeme kell boxis 10.00
AMRAP 5 Minutes x 3
30 Overhead Squats 35/20 kg
30 Box Jump Overs L/M
Max Distance AB/Row/Ski Erg in Remaining Time
Rest 2:00 Between Rounds
Score is distance in meters.
AMRAP 15
21 Mtr Walking Lunges
2 Rope Climbs
12 alternating KB Snatches from Ground 24/16 kg
AMRAP 25
25 cal row
25 toes to bar
25 burpees
25 wallballs 9/6 kg
DIANE
21-15-9 Reps For Time
Deadlifts (102/70 kg)
Handstand Push-Ups
Good Times for “Diane”
– Beginner: 10-14 minutes
– Intermediate: 6-9 minutes
– Advanced: 5-6 minutes
– Elite: <4 minutes
Build Up to Heavy 3 rep Thruster
“Freestyle Fran”
Perform for Time in free Order
45 Thrusters 43/29 kg
45 Pull Ups
nagu ikka laupäeviti – ÜLLATUS – ole valmis kõigeks – alustame kell 10.00