Parin kanssa (you go I go tyyliin)
200 kb swing 16kg
200 kb tempaus 12kg
200 goblet squat 16kg
200 pystypunnerrus 2x6g
200 burbee

Liikkeiden välissä molemmat juoksee 200m (yhdessä).
Lopeta juoksuun.

For time:

1,2 km hill trail run
40 med ball box step overs
1,2 km hill trail run
40 m med ball lunge walk
1,2 km hill trail run
40 DB snatches 30/20 lb
40 burpees

In 20 min
Build to a heavy
Clean pull + Hang Squat Clean + Push Jerk
EMOM 8
3x the same complex @80%

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.