1:00 Pass Trough
1:00 Around Worlds / Side
1:00 Banded Lat Stretch / Side
1:00 Frog
1:00 Banded Hip Flexors / Side

4 rounds

5 KB Swing
5 Knees to chest
5 Stiff Burpees
5 Push Ups

Harjoittele taitoliikkeitä rauhallisesti.

Tee sitten 12min Emom valitsemistasi liikkeistä.
3-4 liikettä.

Esim.
1) Kippileuka, -heilunta tai T2B (variaatio)
2) Tuplat
3) Hspu, seinäkävely
4) Köysi, pistoolikyykky jne.

4 rounds

20 sec Push Ups
10 sec bottom push up hold
20 sec push ups
10 sec Push Up plank hold

rest 1:00

For time :

21 OHS
800m Run
18 OHS
600m Run
15 OHS
400m Run
12 OHS
200m Run
9 OHS

42,5/30kg

( 15 - 20 )

Weighted Ring Dips

5-10 UB : 3-2-2-1-1
10+ 4-3-3-2-2

Build weight each set.

Every :30 for as long as you can:
10 Push-ups
Score: total reps

Bench Press

2 x 8 x 75%
2 x 6 x 80%
2 x 4 x 85%

3 Rounds

400m bike
10 Pausing OHS ( 5 sec Bottom ) Wooden Stick

on the 2:30 x 10 Rounds

10 Hang Power clean 60/42,5kg
30 Double Unders
500m Bike

Result is total working time.