5x65%, 5x75%, 5x85%

1. Leuka, 2. Dippi, 3.jalkojen nosto, 4.Pistooli 5. thruster kuulilla, 6, burpee, 7. boxi, 8.wallball - pyramidi systeemi; 1 leuka, 2 dippiä, 1 leuka, 2 dippiä, 3 jalkojen nostoa, 1 leuka....wallballien jälkeen kerran takas alaspäin, boksit, burpeet... 20 min timecap

working warm up descending from 12 reps (12-10-8-6) increasing the weight on the bar if comfortable
Perform 6 sets of 6 reps

Walking lunge rotation
Walking press up
Lizard walk
Broad jump

Open gym su iltana
10 kierrosta PK sykkein seuraavaa:
10 push up
10 air squat
10 box over Steps (60cm)
10 sit ups

Lisäksi 3x4 rings to chest pull ups (false grip) ja lapatreeniä kumpparilla

6 rounds:
500m Row
6+6 DB snatch 22,5/15kg
30 DU

10 Rounds of:

10 Box Over Burpees
10 KBS 32/24

(30sec rest between Rounds)

Three sets of 10 heavy kettlebell swings to eye level.

AFAP (As Fast As Possible)
3 rounds for time of
800m Run
150 double-unders
50 walking lunges

Squat 10/5/5/amrap
10@50%
5@65%
5@70%
amrap@75%