Within 20 min, complete as an AMRAP

1R of:
20 Goblet Squats
15 KB Swings
10 Pushups
5 Toes-to-bars

• rest the same amount of time as the interval took
• repeat

Raakarive polvelta + rive polven alta + työntö

10 x (1+1+2)@70-85%

Työntö veto polvenalta riipusta (tanko liikkuu kokoajan)
5 x 3 @100-120%

AMRAP 3

30 burpees
remaining time bar MU

rest 2 minutes

AMRAP 3
30 burpees
remaining time TTB

rest 2 minutes

30 burpees
remaing time C2B

EMOM 6

3 ring mu - 4 bar mu -> 4 banded bar mu

Ring MU -harjoitus

Kaikki tekee:

15 x 4 + 1

Kuminauha perseen alle, lantio nousee ylös. Yläasenossa ennen kääntöä, ollaan siis hollow asennossa. Tehdään normi otteella, ei False Grippiä. Eli neljä kääntö ja vikan käännön jälkeen dippi ylös.

Partner WOD " I Go, You Go" 20min AMRAP:
100 burpees over the rower,
row as many meters as possible

Teams of 3
Karen
Jackie
Fran
Annie

Split anyhow

Start up
stretch 4 mins

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

3rds
4 walkouts
6 sdhp
8 jing jang

Metcon/*Rx(12)
amrap 12
24 burpees
12 sdhp 53/35-*70/53
6 strict push ups/*hspu
3 strict pull up/*c2b(mod as needed)

@18:00
work up to hvy single deadlift

@30:00
max rep hspu/push ups in 1 minute

@35:00
6x100m run on the minute

@45:00
Finisher
15 scap push ups
15 cuff iso per
1 min sh distraction per
100 flutters
2 min hip opener

3*3-8 Strict HSPU
3*4-10 Kip HSPU
Then
5' HS Walk practic
Total time 18'

100 DU
50 Box jumps (60/50cm)
30 Dumbbell thruster (moderate weight)
2 Rope climb