Teams of 3
21-15-9
Cal row
Kbs
burpee box overs
30-20-10
Cal bike
HR push ups
Abmat sit ups
10!
Wall balls
Box jumps
T2b

A.
Power snatch: 5x2 (~85%)

B. Push press: 5x3 (Heavy)
(Behind neck/snatch grip)

B.
OHS: 5x3 (~80-85%)

C.
Midline:
Weighted Sit up: x50
Abmat sit up: x50

Kuten otsikossa.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 jings
20 singles
30 sec plank

Metcon/*Rx(15)
4-8-12-16-12-8-4
lunge 75/55-*95/65
row
bfsu

bench/squat/deadlift(15)
5x2

Finisher
stretch and roll
100 abs of choice

06062014

Lepo/väliin jäänyt harjoitus

3 rounds for time

15 jumping pull ups
15 push ups
15 wallball shots

Build Upto a heavy set of 2 pausing back squat

start at 60% 1RM and increase by 5 or 2.5kg every 90sec

EMOM 16 min

*100 m row
* 7 pullups/5 c2b/3 bar MU

DAY 3
SKILL VOLUME ACCUMULATION WARM-UP Of the Week
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps