15-12-9-6-3 reps of :
kbs @light weight
Snow angels or superman

Every 2,5 min for 10 minutes (4 sets)
4 squat snatches @60-70%

Treshold metcon for 30-40 minutes. Goal is work @80% pace whole time.
400m run
7 burpee
7 box jumps
5+5+ one arm kb/db snatch from floor
7 hspu or 2 wall climbs
5+5 one arm kb/db front rack squat

every 1,5 min for 8 times (12 mins)
3x2 + 5x1 squat snatches @60%+
Build to todays heavy single.

16 kierrosta parin kanssa

200m soutu
10-15 seinäpallo

Aikaraja 25min

Kierros vuorotellen kiihtyvällä tahdilla. Lähde rennolla tahdilla liikkeelle ja kiristä loppua kohden. Skaalaus siten, että keskitahti on alle 1.30/kierros.

SKILL: kipping pull up

STRENGTH:
EMOM8
1. 3 tempo chin up
2. 20 sec hollow hold

• tempo: 1 sec top hold, 2 sec eccentric phase

For time:
21 burpee over bar
15 power clean
9 stoh@60/40kg

5 Sets:

5 - 8 Reps. Use Plate & Abmat if needed.

Go Every 2:30

• Aim to beat last week.

in 15min

AMRAP 20 for quality:

1 min easy erg
10 double DB/KB floor press
20 sec hanging L-sit / tucked knees hold
5 strict hspu
10+10 banded woodchop