mobility and accessory drills

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Back squat

5@70%
5@75%
3@80%
3@85%
2@90%

Metcon "350" FT

25 Ring dips
50 box jumps
50 situps
50 ring rows
50 KB-swings
50 burpees
50 DU
25 pushups

Käpsyilyä

Rive polvelta( pukeilta) + työntö
3+1@70
3+1@75
3+1@80
2+1@85
3+1@75
3+1@80
3+1@82
2+1@85
1+1@88%

Etukyykky

3x3@80-85%

Varpaat tankoon 50kpl

20 min EMOM
1 x squat snatch. Valitse paino joka on haastava, mutta tehtävissä. Tekniikka edellä, ei feilejä. Tos tulee teknisesti huono nosto niin tee uusi. Tee kaikki samalla painolla.

Conditioning
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
etc...

huoltoa ja pikkuhiet!

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
120/80kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg
7 Pull-ups