6 x 10m

5 x 5

6 x 10m

Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

For time:
Partner workout
100 push ups / HARD diamond push ups
100 m walking lunge
100 ring row / HARD supine ring row
100 m walking lunge
100 dips / box dips / HARD ring dips
100 m walking lunge
100 L-hang sit up / HARD T2B
100 m walking lunge
100 burpee / HARD burpee sit up
100 m walking lunge
Extra:
100 pull ups / HARD C2B
100 m walking lunge

*Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

Time cap 50 minute.

For time:
5 rounds
20 push ups
100 m shuttle run
1 rope climb

Time cap 12 minute

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute

4 Rounds for Time
6 Deadlift
6 Thrusters
10 Box Jumps
20 Butterfly Sit Ups

5 x max reps

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt