12min parin kanssa

7 yleisliike
6/4 cal assault/echo bike
3 kp rinnalleveto riipusta + työntö oik käsi
3 kp rinnalleveto riipusta + työntö vas käsi

Tekijää vaihdetaan koko kierroksen jälkeen

Voima
E3MOM, 4rds
Push up (matala tanko) 6-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
KB Swing x 50​
+
5 synchro up down

3 - 4 sets of 8 - 12 reps:

a) "LU" raises
b) Barbell Lateral Lunge
c) Ring Dip Support Hold ( to failure )

3 RFT:

20 Burpee Pull Up
20 Front Squat 70/47,5kg
20 Box Jumps 24"/20"

TC 20

• Front Squat Loading Should not exceed 70% of your 1RM FS. -Aim to Complete the pull- ups 1 - 3 sets. Try to push yourself here a bit and hold on for bigger sets.
• Think of round 1 as the Buy-in, round 2 as the workout and round 3 as the victory lap to help with pacing.

AMRAP 10

8 Shuttle Runs
1 RMU
8 Shuttle Runs
2 RMU
8 Shuttle Runs
3 RMU
.....

Add 1 Ring Muscle Up Every Round.

4:00 Cardio

3-5 Strict Pull Ups
7 Box Dip
6 Shuttle Sprint
3-5 Ring Pull Ups
7 Box Dip
8 Shuttle Sprint
1-3 RMU

Wheels on the Bus
3 x 30-45s. Rest 60s.

CLEAN WAVES 4/4

every 90s
3-2-1
3-2-1 reps

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Viimeinen viikko! Nyt voit hakea vikan aallon vikassa setissä ykkösmaksimin

6 rounds ( not for time )

400m Run
15m Handstand Walk

Rest 1 minute between rounds.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio