Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(16)
Amrap 16
4 ring row, strict pull ups or chest to bar
4 wallballs 16/12 or 20/14
20 jump rope or double unders

Opt(12)
4x2 back squat tempo 4-2-1-1
5x5 back extension
work up to hvy front squat
800m run x2

Finisher
50 double crunch
1:00 min quad stretch

Eilinen

Etukyykkyladder

2-2-4-4-6-6-4-4-2-2

% 670-70-75-75-80-80-85-85-90-90

гимнастика

3 x 2 muscle snatch + 2 tall snatch

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
A20
5 Rounds
3 Minutes:
6 Half Burpees
6 Push-Ups
12 Narrow Mountain Climbers
1 Minute: Rest

Finisher
100 flutters
1:00 hamstring stretch

back squat wawes 3*(4-3-2)
отдых 3 минуты м/д волнами, внутри-почти ЕМОМ

2 rounds for time

40 DB-snatch 22.5 kg
40 situps
40 pushups

For time:

Buy in 1000m Row
2 RDS
40 TTB
40 Thrusters 40kg

rest 2 min
2 RDS
8 Rope Climb
40 HSPU

rest 2 min

27-21-15-9
Box jumps
12-9-6-3
Back Squat 100kg (floor)

Aikaa vastaan:

40 DU (unbroken)
39 cal soutu
38 swing (amer.)
37 ilmakyykky
36 selänojennus
35 istumaannousu
34 askelkyykky
33 floorpress (1 käsipaino)
32 mountain climbers
31 boksihyppy
30 mave
29 raaka rive riipusta
28 käsipaino tempaus
27 GHD-istumaannousu
26 pistoolikyykky
25 burpee
24 push jerk
23 linkkari
22 punnerrus
21 wallball (M9/N6kg 3,05m)
20 takakyykky
19 leuka
18 push press
17 cal AssaultBike
16 HSPU
15 T2B
14 cal SkiErg
13 taters
12 K2E
11 rive+työntö
10 etukyykky
9 C2B
8 rive kyykkyyn
7 devils press (1 käsipaino)
6 wall climb
5 thruster
4 köysikiipeily
3 tempaus
2 shoulder press
1 ring muscle up

Levytanko M 50kg / N 35kg
Käsipaino M 22,5kg / N 15kg
Kahvakuula M 24kg / N 16kg
Boksi M 60cm / N 50cm