5 Rounds of:
ME Shoulder press @ 2/3 BW
ME Strict pull-ups

Rest 3 min between rounds.

Score is total reps.

5x4 AHAP
3 second pause at the bottom on each rep

For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

Raaka rinnalleveto 1,1,1,1,1

Nousevat painot, alkavalla 2 min

"Holleyman"

30 rounds for time of:
5 Wall ball shots 20/14p (9/6kg)
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last. 1 Jul 2020

2 mins on : 2 off Switching A & B (32 minutes) 8 intervals 4/4

A. Bike erg 21/15 cal
12 c2b
Max burpees

B. Row 21/15 cal
18 DB snatch
Max BBJ

If it’s a large class we can have 10 starting and 10 starting on rest so everyone can bike each interval.

6 kierrosta

3 rinnalleveto @80%
5 leuanveto
7 etunojapunnerrus

Aikaikkuna 6-10min

5 rounds, 2 minutes to complete:

A) 15 box step-ups 24”

B) 10m OHWL, R
12 toes to bar
10m OHWL, L

*Alternate between A & B. Choose a moderate weight.

Metcon (reps)

8 rounds, AMRAP of:
:20s Pull-ups
:20s Push-ups
:20s Sit-ups
:20s Air squats
*:10s rest between movements.

Metcon (time)

For time:
200 Double-unders
100 DB. Snatches, alt. arms
200 Double-unders

M: 22,5kg N: 15kg DB

Timecap: 15 minutes.

Accessory:
Banded tricep pushdown, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank on rings, 4 x 15-30s/arm