AMRAP 20:

30 Overhead Squats (95/65)
30 Box Jump Overs (24″/20″)
30 Toes to Bar
30/24 Calorie Row

With a partner
20/16 cal bike or row
20 Wallballs
20 KBS
10 passthroughs each
20KBS
20 Wallballs
20/16 bike or row

WOD with a partner
100 cal row
1 mile run*
100 devils press 35/50
100 cal bike

40:00 time cap

*sub an extra 80 cal on the bike or 100 cal on rower if not running

One partner works while the other rests.
Must finish all reps of a movement before moving onto another

WU
200m walk
10x air squat
200m walk/run
10x goblet squat
200m run/walk
10x KB/DB swing
+
pohjemobbailut

50 min
60 s. run/60 s. walk
7.15 km
7.02 min/km
121/150

130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang

1min AMRAP push-ups

4 x 15 penkkipunnerrus. Yritä löytää maksimi paino 15 toistolle.

100 wallbals
600 m farmers carry 2x 20 kg hantel

4 ringi:
200 m sandbag carry 20 kg
15 hand-release push ups
15 box jumps

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min