Skill 12min
BMU / RMU / Ring Dip / HSW

YGIG 20min laadukkaasti

X Tuplia/Sinkkuja
6-12m HSW/ 1-2 WW

-Ennen jumppaa kokeillaan sopiva määrä tupliin, joka menisi helposti joka kierros
-Toinen tekee kokonaisen kierroksen ja sitten vaihto

4 rounds, 2 mins each, for max reps of:
50 Double Unders / 75 single under
10 Kettlebell Thrusters, 2x24/16 kg
max reps in remaining time Machine Calories
Rest 2 mins

Maastaveto 5x70%, 3x80%, 1x90%

Pystypunnerrus Max3
-jätä varoja, 3vkn progressio

Suorinjaloin maastaveto 3x10 / jalka
-yhdellä jalalla

AMRAP 15 minutes (Goal: 3+ rounds)
500/400m row
60m farmer carry (2x24/16 kg)
20m burpee broad jump

rest 5 minutes

AMRAP 15 minutes (Goal: 2-3 rounds)
500/400m ski or 1000/800m bike
60m sled push (mod-heavy)
20m suitcase walking lunge (2x22,5/15 kg)

E2:30 x10, alt. between a & b:
a) 5 power clean
5-10 lat. bar over burpee
b) 5-10 HSPU / feet-on-box HSPU / double db push press
6-9 cal row

Tavoitetyöaika <90s / intervalli.

For Time:

3 rounds:

20 Kettlebell Swings (24/16 kg)
2 Kierrosta juoksua
5 Leukaa
2 Kierrosta juoksua

Leuat voi kipata tai strictinä.

For time:
10 Wall Ball (6 / 10 kg)
1 Ring Dip
9 Wall Ball
2 Ring Dips
8 Wall Ball
3 Ring Dips
…
1 Wall Ball
10 Ring Dips

Every 6min x 3:
10 Pull-ups
250/200m Ski
10 Dips
250/200m Row
10 DB Bicep Curls

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min