• Bodyweight
• Rest 2min

EMOM 12 min
15 prisoner squats
30 sec duck walk + 30 sec chaplin walk
10 bench presses @ 60 %

TEAM WOD of 2 switching as needed:

30’ AMRAP of:

50 Wall Ball @20/14lbs

40 Abmat Sit Ups

30 One Arm DB Thruster (switching arm as needed) 22,5/15

20 Push Ups hand/off

10 M / 5 W Burpees Pull Ups

Raakatempaus puolesta reidestä + Snatch Drop (3 sek pito alhaalla)

1+3x70%, 1+3x75%x3

Snatch Balance 3RM + 2x3x90% maksimi kolmosesta

Te otteella VaPu 5RM + 2x5x90% maksimi vitosesta

Työntö, 3 sek pito ylhäällä 2RM

Accessory:

Pystypunnerrus 3 x 10
Jalannostot 3 x max

For time:

Row 500/450m
Ski 500/450m

Optional Accessory
GYMNASTIC STRENGTH

Ab-Work with a Stick video

1-2 rounds, go by feel

RPE 3 to 4

AMRAP 15'
30 Double-Unders
8 Squat Cleans @60/40kg
11 Hand Release Push-Ups

Devil press 4x8

Lämmittely

3 krs.

5 takakyykky
5 etukyykky
5 Valakyykkyy
5 Pystypunnerrus
5 Tempausveto
5 Raakatempaus

Tempaus tekniikkaa

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
50 hand release burpees
200m run
100 abmat sit ups-challenge-70 ghdsu
200m run
50 cal row

Opt(12)
4x6
alt db row
d/a tricep kickback
concentration curl
db chest press
-3x2 hang clean
-3x3 double kettlebell sumo deadlift
-5x100m sprint

Finisher
50 alt toe touch
1:00 min chest opener