2 kierros.
L-sit niin että lavat painu alas
Kuollutkoppakuorianen 30 sek.
Sivulankku oikea 30 sek.
Child pose
Sivulankku vasen 30 sek.
2 kierrosta.
Päkiä kävely
mittarimato
asekelkyykky ja kyynärpää maahan, korkea polvi 10 m.
Loikat 10 m.

:15 Käsipaino tempaus oikea
:45 vaaka vasen/oikea
:15 tauko

:15 Boxin yli hypyt/askellus
:45 ristiin askellus 4/4
:30 tauko

:15 Käsipaino tempaus vasen
:45 yleisliike
:60 pohje venytys

In teams of 3 accumulate as many calories on the rower and carry two heavy kettlebells in the front rack as many meters as possible in 40 minutes:

Result is the calories rowed and meters carried.

One rows, one carries, one rests.

For quality, 8min AMRAP:
strict pull ups- 5reps
narrow push ups- 5reps
strict T2B- 5reps

Tempaus
Rive
Työntö
Apuliikkeet

4-6x
4 min on, 2 min off:
A: 1rd DT + amrap: Cindy ( hr- push-up/ c2b)
B: 1 rd DT + amrap: Nate
Alternate btw a and b

• DT: 12 DL + 9 Hang power clean + 6 Stoh (70/50)
• Cindy: 5 C2B + 10 Hr Push up + 15 Air squat
• Nate: 2 MU + 4 HSPU + 8 Kb swing (32/24)

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

40 min AMRAP
10- Burpees
20 Box jumps
30 Slam balls
40 Walking Plate lunges
50 Push press with KB
60 butterfly sit ups
200 M Run
* While one person does movements the other person holds a plank of any kind (ex. elblow plank, side planks, walking plank) then switch. Must complete reps before switching.

CASH OUT 100 push ups for time

Penkkipunnerrus 4x8x65-75%
Pystypunnerrus 3-5x8-12
Ojentajapunnerrus otsalta 3x10
Hauiskääntö 3x10
Istumaannousu 3 x "max toistot"

Joka alkava min 5 x 2 tempausta sylistä, muista kiinnittää tanko hyvin syliin!!! 60-70 % %

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Front Squat
week 2
use 90% of one rep max to determine loads
3@70%
3@80%
amrap@90%

*Metcon/Metcon-comp
WORKOUT 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs/100)
12 Push-ups
15 Box jumps (24"/20")

*scale weight/movements as needed

afterburner
amrap 3
double unders
*singles if you can't hit doubles

Finisher
2 min hip opener
2 min chest opener
2 min six inch hold