For time

• 800-meter run
• 40 wall-ball shots
• 400-meter weighted run
• 20 wall-ball shots
• 400-meter weighted run
• 20 wall-ball shots
• 800-meter run
• 40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Event published on Friday at 2pm

Warm up
2 rounds
1.5 min easy air bike
20 plate hops
10 Ground to Overhead with plate (10/15kg)
10 goblet squats
10 ring row
:30 wall walk hold

Metcon
5 rounds easy moving (easy pace cardio)
2 min easy pace air bike (men 200-250 watts / 150-200 watts)
16 russian twists with 5/10kg plate (controlled)
2-3 wall walks
8 wall ball shots
8 box step overs with med ball on shoulder
1-2 rope climb or 2-4 bar muscle ups
4+4 kb hang snatches + OHS @light/mod weight (first right hand all the reps , then rest a bit and left hand all the reps)

Accessory Work
Perform L-sit hold for 1 minute (partitioned anyhow, example 4x15seconds or so) rings/parallettes/ bwn boxes
Perform Hollow Rocks 1 minutes (partitioned anyhow)
Pefrorm Side Planks 2x45/45sec no rest bwn

Cool down
2-3 min light cardio
1-2min glutes smash with roller (each side)
1+1 min quad "sides" smash with roller
1+1 min piriformis strech
1+1 min quad strech

LÄMMITTELY
Koko kehoa avaavat ja aktivoivat liikkeet

KESTÄVYYS
6 kierrosta 45/15
1. Air squat
2. Punnerrus
3. Rengassoutu
4. Vartarutistus/istumaannousu
5. Porraskävely
6. Push press kp/kk

Partner workout
25min AMRAP
600m row
AMRAP KB swing 24/16
500m row
AMRAP KB hang power clean 24/16
400m row
AMRAP KB shoulder to overhead 24/16
300m row
AMRAP KB squat 20/16

AMRAP 18

Row 50/40cal
30-26-22-18-14-10... ROB
3 BMU
7 HSPU

Weighted Pull Ups

4-3-2-1-2-3-4, AHAP

Bench Press
2 x 8 x 68%
2 x 6 x 73%
2 x 4 x 78%

70 min

Row 5 min
10m HS Walk
15 TTB
Echo Bike 5 min
15 + 15 One arm Banded Pull Down
15 Paused Hip Extension
Bike 10 min

5 RFT :

5 power clean
5 front squat
5 stoh
5 box jumps 30/24"

55/40kg