3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins

20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

1.) Tall jerk + press in split 4×5+5
2.) jerk 6×2
3.) Power clean 5×2
4.) Push press 5×3

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm up
3x
5-5 x Halo
15 x Russian Swing
7-7 x KB Lunges
5-5 x Snatch
5-5 x FRSQ
15 x V-Up

Wod
‘Freddy Krueger’
21-15-9
American Swing @32/24
Burpees

Core
Amrap 4’
I Go U Go Partner Plank

• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality

30min amrap
1km stationär cykel
5 push ups
10 Burpees
15 rkb Kb swing

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

neljä kertaa kymmenne