Tekniikkaa molemmissa koutsin kanssa

100 Kb swing 24/16 kgs for time (cap: 10 min).
- Punishment if broken: 30 sec plank hold.

10 min EMOM
50kg +5kg/ 30 + 2,5kg
2 deadlifts
2 hang cleans
2 front squats

3x3min Of: (90sec rest between Rounds)

20cal Row/AB
AMRAP Squats

-Rest 3min-

3x3min Of: (90sec rest between Rounds)

20 Lunges 50/35
AMRAP DU

Result = Squats + Du Reps

15 min alkavalla minuutilla

3 rinnalleveto 75% 1RM
10 pallon isku
10 etunojapunnerrus

In teams of 4, complete as many reps as possible of the following circuit in 30min.

400m run
Box jump overs
Burpee pull ups
Wall climbs

Each teammate will start on a different station and may not rotate to the next station until their running teammate returns.

Max reps unbroken of Kb Swing 24/16 kgs.

Option 1. Handstand hold on rings, 3 x max time.

Option 2. Modified handstand hold on rings, legs on the box, 3 x max time

3 x 15 omavalintaista vatsalihasliikettä, joissa on mukana kierto molempiin suuntiin

Forearm and Wrist MOB
Dowel 8's, Eagle grips
Banded Lat Stretch and Light Pulldown Prep
Achilles Stretch
Squat Hip Elbow Prys

Then set-up and do 2 WU round of Front Squat - 10reps each

SOD: Pigeon On Floor