EMOM 20
1) 8 C2B
2) 12 Wall Ball
3) 40s Ring Plank Hold
4) 12 DB Snatch 22,5/15kg

3 Rnds For Time

32 Deadlift
25 Hang Power Cleans
18 Shoulder To Overhead
50 Double Unders

Barbell 70/47,5kg

5x4 Push Press

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

5-7x2 clean, go as heavy as your technique allows. The lighter the weight is in comparison to BW, the more sets you can do.

Apuliikkeeksi otm 12:
odd: 6 kb goblet squat @24/16kg
even: 6+6 kb lunges @24/16kg

Clean, 3 x 1, AHAP

Back squat, 3 x 4, 75 %

20 AMRAP, 3 hengen ryhmässä.

1500m row
30 squats (air)
30 push-ups
30 pull-ups

Tuloksenne on suoritetut kierrokset. Tahti on kevyt, lopussa ei saa olla tankki tyhjänä.

Metcon (time)

For time:
50/40 Calories bike
100 Lunge steps
50 American KBS 24/16kg

Timecap: 10 minutes

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed