Behind the neck jerk 7x1

#MetCon

##MC1 | 10’ AMRAP, 2’30” on/30” off each, of:

• BB thrusters (40/20 kg)
• flutter kicks
• burpees
• 5 mt. sprints

##MC2 | 21-15-9 reps for time of:

• tuck jumps
• sit-ups

20 Minute AMRAP of the following:
5 HSPU
10 Pistols (alternating legs for 10 total for both legs)
15 pullups

Focus: 2 x 800m run, Rest 5 minutes between efforts record SLOWEST time

Metcon: 6 RFT
- 6 Evil Wheels
- 12 Ball Slams
- 6 HSPU (L3), Pike/Box Push Ups (L2), Push Ups (L1)
- 12 Chin Ups (L3), 12 banded (L2), ring rows with hands in chin up grip L1

Score = Time / Time

AMRAP 15 min:
- 20 Wall ball shots (9/6 kgs).
- 20 Pull-ups.
- 20 Kb Swing (24/16 kgs).
- 20 cal row.

#MetCon

##MC1 | 12’ EMOM of:
odd minutes

• 10 pike push-ups

even minutes

• 10 box jumps (60/40 cm)

##MC2 | 10’ AMRAP of:

• 10 sit-ups
• 10 double unders/40 single unders

Each 90s. 2xsquat snatch(75-80%)

5x65%, 5x75%, 5x85%

leuka ja muscle up treenii koko tunti, eri otteita, eri harjoitteita ihan iisistä vaikeempaan

Strenght

Back Squats
10@60%
8@75%
6@80%
4@85%
2@90%
1@RM

Conditioning
For time:
15-10-5:
Power Clean
HSPU
Directly into…
15-10-5:
Hang Power Clean
Ring Dip/Dips