EMOM 10

1 min: 10 m HS walk (yritä)
2 min: Ring Mu (vaikka kumeilla)

Kumpparilla skaalaus

1

4 round for time:
Weighted Lunge x2 lengths
Slams x10
Pushup x10

2

400m curve run
50 DB Clean and Press
50 Hollow Rock

3

Goblet Squat
Hanging Knee Tuck
30-25-20-15

8 mins per station

2+1@60%
2+1@70%
1+1@75%
2+1@65%
2+1@75%
1+1@80%
2+1@70%
2+1@80%
1+1@85%
1+1@90%

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

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

3x65%
3x75%
3x85%
3x90%

WOD (S):
AMRAP 25 / alternate with movements every 2 rounds.
2 rounds of:
15 wall ball
9 KBS 24/16
2 rounds of:
12 thrusters 40/30
6 burpee over bar

5x3, 50-65%

12 min AMRAP
200m run
12 S2OH (60/35)
12 Burpees over bar