Every 90s 2 x hang snatch

Metcon,
1-3 muscle ups/unbroken set of c2b/kipping pull ups
8 db box overs = käsipainot käsissä boxin ylitykset
12 db STOH (rx 2x15/22,5) = käsipainoilla vauhtipunnerrus

Warm up
400m run or 500m row

3 rounds
10 air squats with 3 seconds pause at bottom
10 box step ups

Strength
Backsquat
Every 1:30 x 6
10 reps @ 50% 1RM

WOD
EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs
3rd: 10 alt DB snatch
4th: 12/10 cal row or 10/8 bike

12min, 45sec ON/ 15sec OFF, max reps
Box jumps: 60cm
Push Ups

400m run/20 cal bike or 500m row

Then
High knees
walking lunges
Butt kicks
10 Push ups
Toy soldiers
Inch worm

Back rack reverse lunge
Every 1:30 x5
10 reps alternating legs (5 per side)
@ 40% of 1RM Backsquat

20 min AMRAP
10 back rack lunges 95/65
200m run or 12/10 cal bike
10 wallballs

Every 2:00 both partners do 10 push ups

*1 person works 1 person rests except for push ups.
* person working must complete all reps for the movement cannot break up wallballs or lunges.

• if 1partner is running/biking at the time of push ups both partners wait til both are back in gym to start push ups. Both partners must be done with push ups before you continue on with AMRAP.

20 min amrap with partner:

30 cal bike
20 t2b
20 front rack lunges
10 burpee bar over

EILINEN/LEPO/
60 min KÄVELY/PK-
LENKKI

OTM 12 min

Odd: 4-8 x hand release push ups
Even: 2-6 x strict pull ups/chin ups/negative

Tavoitteena laadullisesti tasokas harjoitus. Leukoihin voi ottaa vaihtoehtoisesti myös lisäpainot mukaan.

100cal row / 5 thrusters

First minute row
then 5 thrusters

Continue to row immediately and every starting minute 5 thrusters

Continue interval until you reach 100 cal

42.5 kg

Tc 7 min