Ulkoilutetaan limppua!

6 kierrosta aikaa vastaan

12 Valakyykky
6 T2B
50m kävelyä limpun kanssa (heavy)

For Time
400m Run
21-15-9
Push Press
Box Jump Overs
(52/37.5)

3 rounds
1 min row
20s. hollow rock
4 push ups
20s. dead hang

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Strict Press

20 mins to find 1RM
- mark down 3 successful lifts
- sent minna the last lift

For Time (12 min cap)

3 Rounds
12 Bar Facing Burpees
4 Squat snatch
50/37.5

3 Min Rest

3 Rounds
4 Clean and Jerks
12 Bar Facing Burpees
@80/52.5

For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
6x1 snatch @75% of 1rm

A,
Tabata USA swing (8x20”/10”) @24/16kg

B,
4 rounds for time
40 DU/80 Single Under
30 wall ball
20 dumbell snatch
10 squat jump
Timecap : 18 mins

C,
Tabata reverse lunge@bodyweight (8x20”/10”)

In teams of 2

AMRAP 15 min.
30 calories bike/row/ski
20 DB hang squat cleans@2x22,5/15 kg
10 chest to bar/pull ups

rest 3 min.

AMRAP 15 min.
15 calories bike/row/ski
10 devil’s press@2x22,5/15 kg
5 rope climbs

Goal:
4+ rounds each AMRAP

Weighted Dip 2x5

E2MOM x5 rounds
A) 8 power snatch @40/30kg + 12 box jump overs @60/50cm
B) 2 rounds: 8 t2b + 6 up&down
C) 16 kb deadlift @24/16kg + 8 kb sdhp @24/16kg + 6 goblet squats @24/16kg

3 rnds
ring support 15-20 s.
dip support 15-20 s.
30s. ring plank hold