45' monostructural

Kuntopiiri 4 kierrosta: Yhen jalan mave kuulilla 10+10, tgu 5+5, lankkusoutu(tai penkiltä) kuulalla 8+8, L-sit 20-30 sek, farmers carry rigin ympäri

21-15-9 reps of:
lunges
air squats
push ups

3 rounds for time of:

• Row 500 meters
• 21 burpees
• 95-lb. thrusters, 12 reps

5 Rounds

Partner Shuttle Run at 25 M. One partner goes while the other plank holds then switch

Then

Focus:

10 minute EMOM 135/95

Minute 1: 1 Power Clean 1 Hang Clean

Minute 2: 2 Power Clean 2 Hang Clean

Minute 3: 3 Power Clean 3 Hang Clean

Etc

Score: Minutes completed for EMOM

5x5 Barbell Shrugs (http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug)

 

Metcon:

21-15-9

Supine Ring Rows

Deficit Push Ups

Scaled is regular ring rows and hand release push ups

"AMRAP 10
10x G.Squat (32/24)
10x BoX Jump"

AMRAP 12min
3x Power Cleans (60/40)
3x S2OH (60/40)
3x Bar Hop Burpees

Do with pair

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength | 3-3-3-3-3-3-3 reps of:

• BB deadlift

#MetCon | 7’ AMRAP of:

• 10 toes to bar/knees to elbows
• 10 BB hang power cleans (30/20 kg)
• 10 push-ups