Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
40-20-10
double unders/singles x3
row/airdyne(cals)
abmat sit-ups

4x3(15)
bench/strict

Finisher
stretch and roll all hotspots
100 abs of choice

Fran on the Run

Run 800 m
Fran 21-15-9
Thrusters & pull-ups
Run 800 m
Fran
Run 800 m
Fran

RX #95/65

4x8 AHAFA LM

4 rounds Full military obstacle course with 20kg KB.

2 min rest between rounds

Hypyt, ponnistus kulmasta. Tanko
5x3

etukyykky 2rm

2@60%
2%70%
1@80%
1@85%
1@90%
1@92%
1@95%
1@100%

Practice C&J 10min
+
2rounds:
30/25 cal row
20 burpee box jump overs
6min rest

4 rounds, rest 1-2min between sets:

1) 6+6 Seated Single Arm DB Press
2) 5-10 Ring Pull-Up/Rings to Chest Pull-Up
3) 10-20 GHD Sit-Up

Ohje: tee kiertoharjoitteluna 4 kierrosta, lepää 1-2min liikkeiden välissä. Skaalaa tarvittaessa määriä tai liikettä.

E2M for 12min
100m row
30 DU
100m row
4min rest
E2M for 12min
200m run
15 wall balls