EILINEN tai

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

1) 30-50 DU
2) 3-4 rope climb
3) 6+6 deadbug (crosspress)
4) 8 cal machine (fast pace)
5) 10 wallball
6) 24 abmat sit up

For Time (with a Partner)
7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)
Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH
Each athlete will perform 1 round before switching.
Time Cap 36 min.

4 sets of 3 split jerks

Amrap 20'
Buy in 5 km airbike
Then
Max rounds in time remaining
15 power clean 42.5kg
12 box jump over 60cm
9 thrusters

Ring Dip

6-5-4-3-2
Built up AHAFA
90s. rest

5 x 3 leuat

3 Tng Power clean
~75-80%

3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

3 rounds for time
400m ry:n
21 kb swing
15 push up