7 x 5+5 mahdollisimman raskaalla kuulalla

EMOM2 x 5
Askelkyykky kävely, kahvakuulat käsissä
2 kertaa pitkä suora 2 min aikana. 24/16 kiloa.
Voi vaihdella painoja, laadukkaat ja pitkät askelkyykyt.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon(13)
45 chest to bar/60 pull ups
otm: 20 double unders x3 singles

Metcon-comp(13)
30 muscle ups
otm: 20 double unders

*start with doubles/singles

afterburner
2x800m
rest equals work time

Finisher
2 min hip opener
20 cuff iso per
40 v-ups

50 T2B for quality
kip or strict

10 Mins working on gymnastics kip
15 Mins on Bar MU

3 x 3 reps

AMRAP 20 min: partner
20 Thrusters
20 Pull-ups
20 Burpees

30 minute AMRAP
1/2 mi run ( track lap )
5 HRPU
5 pull ups
5 WB 20/14
400 m run
10 HRPU
10 pull ups
10 WB 20/14

Then repeat...each round adding 5 reps
** Continue alternating 1/2 mi & 400 m

8 mins Kipping K2E (quality)

For time (time cap 10mins):
350m Run
25 Box Jump Overs@75/60cm
15 Back Squat@60/40kg

5mins rest

For time:
10 Burpee C2B
20 Burpee Box Jump@60/50cm
30 Burpee Pull-up
40 Burpee Broad Jump@190/160cm
50 Burpee