for time
400m burbee broad jump

-muscle up x10
-leveä vastaote leuka x15
-vaateriin ja takas x10
-lat pull down x15
-inverted row pull up (selkä maata kohti) x10
-pull up hold 20 s
3 rundia pitäis tehä....

Tee jotain kevyttä ja palauttavaa tai ota kokonaan rennosti! :)

Go for a long walk, jog or hike.

Enjoy the nature and being outside.

Run / Walk / Bike
Easy aerobic pace:
45-90min.
+ stretch

5 Rounds, each for time
Run 400m
30 Jumping Squats
30m Walking Lunges (weighted if possible)

Rest 2min between rounds.

E2M for 20min
1: Snatch DL x3@ heavy snatch weight
2: Hspu x submax
+
Partner Wod, alternate full rounds
6rft
400m run
15 ohs 42,5/30kg

EMOM40
1) Xebex 1-10min 18kcal
10-20min 17kcal
20-30min 16kcal
30-40min 15kcal
2) 1-20min 6 parallette push ups
5 2x20kg KB swings
4 2x20kg push presses
20-40min 5 push ups
4 kbs
3 push presses

40-30-20-10 Reps for time:

Unbroken burpees
Unbroken air squats
(

)

4 kierrosta:
8 askelkyykkyä
12 bulgarialaista kyykkyä
20 askelkyykkyhyppyä
Minuutin tauko

Lisäpainolla tai ilman