"Hullu-Hannu"
for time:
5 rounds:
30 wall ball 20/14
30 burpees

• TC 25:00 TT <20:00
• Tehty viimeksi 24.9.2016

"Linkku"
for time:
21-15-9
back squat 80/60
wall ball
then:
45 deadlifts 80/60

3 x alkavalla 4 minuutilla

4 pystypunnerrus, jätä 1-2 toistoa varaa
8 romanialainen maastaveto käsipainoilla

FOR TIME RX:

50 Double Unders
40 Walking lunge steps
30 Wall Ball shots (6/9kg)
+
40 abmat Sit-ups
30 Box Step-Ups
20 Pushups
+
30 KB Swings (16/24kg)
20 Calories ergo
10 Pullups
+
20 Alt. DB Snatches (15/22,5kg)
10 Burpees
5 Wall Walks

6 x alkavalla 2 minuutilla
2 tempaus riipusta, rakenna päivän helpohkoon paino

EMOM 12

1) 2 + 2 TGU
2) 6 + 6 Side plank rotations
3) 8 Strict T2B

Alternate;
1. 10m HSW or 3 wall climbs
2. 8 strict pull ups
3. 18 DB snatch
4. 12 step back lunges

Heavy of day

2rep push jerk in 15min

E4MOM x4

5 front squat +11 back squats

5 x 1 @ 90% of 1RTM