4 Sets x Every 3:00

4 + 4 Front Feet Elevated Lunges
15 Weighted Calf Raise ( floor )

5x8 db bench prss

Three sets of twelve pendlay rows.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Strict press
3 Push press
3 Push jerk w/ pause @ receiving position

Teams of 3

Amrap 20

Max metrit echo bike
Max metrit row
Max metrit säkin kanto / 2 x kb

Tulos= metrit yhteensä

Teams of 3

Amrap20

300cal bike
Max reps worm squats.
2 team member squat with worm, 1 team member is in plank hold @ same time.

Teams of 3

Amrap20

260cal
Max reps floor press 42,5/25kg

For time :

100 Wall walks

Time Cap 40

Kiitoksia Veeralle menneestä kesästä!! <3 Kenties tapaamme työn merkeissä myöhemminkin. Annoin Veeralla tehtäväksi suunnitella yhden Wodin. Ja tuloksena syntyi "Veera" - HeroWorkout.
Itse mestari selviytyi annetusta haasteesta ajassa 19:30.
- Pääkeisari

AMRAP 5 rounds
A) 20s on 15s off
1. Pull up
2. HSPU
3. ABMAT sit up
4. HS walk / shoulder taps
5. Air squat

REST 4 min

AMRAP 5 rounds
B) 20s on 15s off
1. BMU / RMU
2. Push up
3. T2B
4. Push press /w 2 DB’s
5. Pistol squat

Gymnastics Skill Development: Handstand walk

1. 3 x 1 Wall walk + 15-30 sec Wall-facing HS Hold
2. 5-8 Kiss the wall kick-ups
3. 1 Wall walk + 3-5m HSW away from wall
4. 3 min max distance HSW

For members not comfortable being inverted:

Every 3 min x 4:
12 Alt. Z-press with DBs or KBs
30-45 sec Side plak, each side